WOD 1 – EnDuracell
AMRAP in 15 mins: Rx
15 / 12 Cal Row
15 WBS (9/6)
15 KBS (24/16)
AMRAP in 15 mins: Scaled
12 / 9 Cal Row
12 WBS (6/3)
12 KBS (20/12)
WOD 2 – Power Up
90 seconds on / 30 seconds off x 6 rounds
Rx:
Starts with: 20 seconds of: Plate Step Ups 4” (aiming for 25+ reps)
Remaining Time:
· Max Lunge Jumps
· Max Pull Ups
· Max Butterfly Sit Ups
· Max Box Jumps (20/16”)
· Max Burpees Over Bar
· Max Deadlift (60/40)
Scaled:
Starts with: 20 seconds of: Plate Step Ups 4” (aiming for 18+ reps)
Remaining Time:
· Max Reverse Lunges
· Max Jumping Pull Ups
· Max Butterfly Sit Ups
· Max Step Ups (20/16”)
· Max Half Burpees Over Bar
· Max Deadlift (45/25)
WOD 3 – Stronger than Before
7 minutes to Establish 1 rep Max
Rx: Clean (Squat or Power)
Scaled: Clean (Squat or Power)
1 minute rest
7 minutes to Establish 1 rep Max
Rx: Overhead Squat
Scaled: Front Squat