“PULL & PUSH”
AMRAP IN 10 MINS:
(BOTH WORKING AT SAME TIME)
10/8 CAL ROW
BENCH PRESS (60/40KG)
(SCORE IS TOTAL BENCH PRESS COMPLETE)
NO REST STRAIGHT INTO
“BOUNCE”
AMRAP IN 20 MINS:
(ALTERNATING EXERCISES)
30 DOUBLE UNDERS
15 BOX JUMPS (24”/20”)
7 BURPEES
EMOM Min 1 : 50 Double Under / 100 Single Skips Min 2 : AMRAP Power Cleans Min 3 : 20 Sit ups Min 4 : AMRAP Hang Cleans Min 5 : 150m Row Min 6 : AMRAP Squat Cleans 2 Mins Rest x 4 Rounds RX: 42.5/30 S
Warm Up: Coaches Pick WOD: AMRAP in 28 mins RXD Option: AMRAP in 28 mins: 400m 21 KBS (24/16) 12 Pull Ups Every 2 rounds: 1 DB Farmers Carry Each (22.5/15) SCALED Option: AMRAP in 28 mins: 400m 21 KBS