Monday’s WOD 5/7/18

Monday’s WOD 5/7/18

Warm Up:
3 Rounds

3 Air Squats
3 Burpees
3 Burpee Broad Jumps
3 Walking Lunges (each leg)
100m Sprint

Back Squat
5×8 Back Squats AHAFA (tempo 20X1)

Rest 2-3 minutes between sets.

Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP

250m Row
4 Handstand Push Ups
8 Chest to Bar Pull Ups
12 Box Jumps (24/20)

Rest 4 minutes

Metcon (Time)
4 Rounds for Time (12 minute cap)

200m Run
2 Rope Climbs
15 KB Swings (70/53)
15 Push Ups

2018-05-07