11.22.2013

 In WOD

Warm Up

2 Rounds

  • Row 250m
  • 10 Step Ups (5 Per)
  • 10 T Push Ups

MetCon

10 Minute AMRAP @ 80%

  • 10 Russian Step Ups (5 Per)
  • 10/8 HR Push Ups
  • 10 Sit Ups

Rest/Walk 5 Minutes

10 Minute AMRAP @ 80%

  • 10 Russian KBS (70/44)
  • 10 Deck Squats
  • Row 250m

Rest/Walk 5 Minutes

5 Minute AMRAP @ 90%

  • 7 Wallball (20/14)
  • 5 Burpees

Leave a Comment