WOD

09.06.19

WARM UP

General & Specific

TEAM WOD of 2:

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

4’ AMRAP of: Row or Assault Bike

– 1’ rest & transition

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

– 1’ rest & transition

4’ AMRAP of: KB Swing @32/24kg

– 1’ rest & transition

4’ AMRAP of: Burpees Pull Ups

– 1’ rest & transition

4’ AMRAP of: Box Jump Overs

WARM UP

General & Specific

TEAM WOD of 2:

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

4’ AMRAP of: Row or Assault Bike

– 1’ rest & transition

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

– 1’ rest & transition

4’ AMRAP of: KB Swing @24/16kg

– 1’ rest & transition

4’ AMRAP of: Burpees Pull Ups or touch

– 1’ rest & transition

4’ AMRAP of: Box Jump Overs

WARM UP

General & Specific

TEAM WOD of 2:

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

4’ AMRAP of: Row or Assault Bike

– 1’ rest & transition

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

– 1’ rest & transition

4’ AMRAP of: KB Swing 

– 1’ rest & transition

4’ AMRAP of: Burpees touch

– 1’ rest & transition

4’ AMRAP of: Box Jump Step Down

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