27/08/21
Friday Team WOD
Shared Reps
100 Burpees
100 KBS 24/16 kg
100 Air Squats
100 Sit ups
100 Push ups
100 WBS 9/6 kg
100 KB SDHP 24/16 kg
100 DU’s/200 Singles
100 DB Push Press 22.5/15 kg
100 Box Jumps 24”20”
100 Pull ups
100 Cal Row
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