Monday’s WOD 11/27/17

Monday’s WOD 11/27/17

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
In a 20 minute window:

2 rounds of:
30/24 Cal Row
60 Double Unders
30 Wall Balls (20/14)

THEN

3 rounds of:
8 Power Snatch (75/55)
8 Box Jumps (24/20)
8 Toes to Bar

THEN, in the remaining time, AMRAP:

8 Thrusters (75/55)
8 Pull Ups
8 Burpees

1 Hour Class
Warm up with Hang Snatch
1 EMOM for 6 minutes.

Start at 65%.

Back Squat 4×3
4 rounds:
3 Back Squats

Go every 2 minutes (E2MOM)

Metcon (AMRAP – Rounds and Reps)
In a 20 minute window:

2 rounds of:
30/24 Cal Row
60 Double Unders
30 Wall Balls (20/14)

THEN

3 rounds of:
8 Power Snatch (75/55)
8 Box Jumps (24/20)
8 Toes to Bar

THEN, in the remaining time, AMRAP:

8 Thrusters (75/55)
8 Pull Ups
8 Burpees

2017-11-27