WOD
A: Every 2 minutes on the minute for 10 minutes: 1 Front Squat (all reps at 90%)

B: 15min to complete:
10m Walking Lunges
10 Hollow Rocks
1 Wall Walk
9m Walking Lunges
9 Hollow Rocks
1 Wall Walk
8-8-1
7-7-1
6-6-1
5-5-1
4-4-1
3-3-1
2-2-1
1-1-1
Remainder of time: Max reps Burpees

Score – # of Burpees (or reps you completed)

Endurance

A: 6 minute run out, run back in.

B:
AFAP: 4 Rounds of 250m Row and 8 Wall Balls (14/20)
– Rest 2 minutes
AFAP: 5 Rounds of 200m Row and 6 Wall Balls (14/20)
– Rest 2 minutes
AFAP: 6 Rounds of 150m Row and 4 Wall balls (14/20)

error: Content is protected !!