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Warm up

Warm up:  2 rounds 

100 Jump Rope or 50 dubs

10 Goblet Lunges (each)

10 American KBS

10 KB Sumo Deadlift High Pull

10 Goblet Squat

  • use 1 KB

 

Metcon:

Partner WOD

AMRAP 8

200m run

30 American KBS 53/35 (70/53+)

Rest 2

AMRAP 8

20/15 Calories

30 Sumo Deadlift High Pull 95/63#

Rest 2

AMRAP 8

200m run

20 Front Rack Reverse Lunge 95/63#

rest 2

AMRAP 8

20/15 Calories

20 Front Squat 95/63#

  • Go HAM on each section if you want to get the most out of it.  You get 2 minutes rest, Earn it!!!