"San Diego Beatdown - Variation"
Run/Row 400 - 600 - 800 - 600 - 400
Air Squats 25 - 20 - 15 - 10 - 05
Push ups 05 - 10 - 15 - 20 - 25
Or pick 2 exercises of your choice
one Lower body and one upper body
Subs for Run/Row
Box Steps 50 - 75 - 100 - 75 - 50
Single Skips 200 - 300 - 400 - 300 - 200
Part 1 12 min AMRAP 50 DU/75 Singles 15/13 Cal Row 10 DB Hang Clean & Jerk 22.5/15 kg Part 2 3 Rounds 4.30 Work/1.30 Rest 12 Alt Leg DB Box Step 22.5/15 kg 10 DB x 1 Racked Front Leg Lunge 22.5/15 kg
Warm up WOD E.M.O.M. Mins 1 - 5 : 10 - 15 Over Bar squats Min 6 Rest Mins 7 - 12 : 10 - 15 Bar Back Squats Min 13 Rest Mins 14 - 19 : 5 - 10 Overhead Squats WOD - Fancy Nancy 10 Rounds For tim
WOD 1 - You Go I Go Rounds 12 Rounds For Time: 15 min TC 7 KBS (24/16) 5 HSPU / Deficit HR Press Up / Push Press 3 Front Squats (75/55) WOD 2 - You Go I Go Rounds 12 Rounds for Time: 15 min TC 6 Cals