WOD

09.06.18

WARM UP

General & Specific

TEAM WOD of 2:

Complete switching as needed max reps and calories for each movement:

5’ AMRAP of: Row or Assault Bike

– 1’ rest & transition

5’ AMRAP of: Wall Climb (not Handstand Push Ups)

– 1’ rest & transition

5’ AMRAP of: KB Swing @32/24kg

– 1’ rest & transition

5’ AMRAP of: Strict Chin Ups

– 1’ rest & transition

5’ AMRAP of: Box Jump Overs @24/20″

– 1’ rest & transition

WARM UP

General & Specific

TEAM WOD of 2:

Complete switching as needed max reps and calories for each movement:

5’ AMRAP of: Row or Assault Bike

– 1’ rest & transition

5’ AMRAP of: Wall Climb (not Handstand Push Ups)

– 1’ rest & transition

5’ AMRAP of: KB Swing @24/16kg

– 1’ rest & transition

5’ AMRAP of: Strict Chin Ups or Kipping Pull Ups

– 1’ rest & transition

5’ AMRAP of: Box Jump Overs @24/20″

– 1’ rest & transition

WARM UP

General & Specific

TEAM WOD of 2:

Complete switching as needed max reps and calories for each movement:

5’ AMRAP of: Row or Assault Bike

– 1’ rest & transition

5’ AMRAP of: Wall Climb or Push Ups

– 1’ rest & transition

5’ AMRAP of: KB Russian Swing

– 1’ rest & transition

5’ AMRAP of: Jumping Pull Ups

– 1’ rest & transition

5’ AMRAP of: Box Jump Step Down

– 1’ rest & transition

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