9 AM FREE CLASS WOD: Metcon (AMRAP - Rounds and Reps) PARTNER WOD 40 MIN AMRAP 25 WALL BALLS 25 PULL UPS 25 KETTLEBELL SWINGS 25 DU/50 SU 25 BOX STEP OVERS 25 PUSH UPS WHILE PARTNER 1 WORKS, PARTNER 2 RUNS 400m! WHEN PARTNER 2 RETURNS, PARTNER 1 GOES FOR THE 400m RUN AND PARTNER 2 CONTINUES WHERE PARTNER 1 STOPPED! Ex. PARTNER 1 DOES 25 WB AND 15 PULL UPS, PARTNER 2 BEGINS ON PULL UP #16 AND CONTINUES UNTIL PARTNER 1 RETURNS! *LOAD ARE TO BE CHOSEN BY THE ATHLETES AND WITH ASSISTANCE OF THE COACHES! ** FOR INDIVIDUALS AND GPP PLEASE DO A 30 MIN AMRAP OF HALF OF THE MOVEMENTS! YES, YOU STILL RUN THE 400M! đ
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See AllWarm-up 400 M RUN 10 EMPTY BAR FRONT SQUATS 5 SHOULDER PRESS 5 RING ROWS 5 INCH WORMS 10 LUNGES (EACH SIDE) WOD: Front Squat 10 MINS TO BUILD TO WORKING WEIGHT 5, 3, 2 5,5,5,5,5 @ 70% OF 1 RM FRONT
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