Author: lumpy6488

Be ready for an  inside or outside Wod..

20 min AMRAP 5 ring rows 10 push ups 15 air squats After 1st round do 1 Thruster 95/65 After 2nd round do 2 Thruster

20 kb swing 1.5/2/2.5 20 SDHP 20 Box Jump 24/30 20 Wall Ball Double Squat 20 Ab Mat 15 kb swing 15 SDHP 15 Box

FOR TIME: 1000 m row “Grace” For time: 135 pound Clean and Jerk, 30 reps 1000m row

Eleven Perform three 5-minute AMRAPs of the following couplets, with one minute of rest after each couplet. The athlete will choose the rep distribution of

For time: Row 500 meters 20 inch Box jump, 50 reps Push-ups, 50 reps “HR” Sit-ups, 50 reps Jumping pull-ups, 50 reps superman’s, 50 reps