WOD:
A.: Metcon (AMRAP – Reps)
10 min EMOM:
E: AMRAP strict Pronated Pull up in :30
O: :30 FLR on Rings*
* scale to Front plank if necessary
E: AMRAP strict Pronated Pull up in :30
O: :30 FLR on Rings*
* scale to Front plank if necessary
B.: Metcon (Time)
Teams of 2:
120/90 cal airbike for time, switch every 20 cals
rest 5 min
120/90 cal airbike for time, switch every 20 cals
rest 5 min
C: Metcon (Time)
15 min AMRAP( as individuals) :
3 KBS
3 Box jump overs 24/20″
200m run
6 KBS
6 Box jump overs
200m run
9 KBS
9 Box jump overs…
200m run
12… continue to add 3 reps
3 KBS
3 Box jump overs 24/20″
200m run
6 KBS
6 Box jump overs
200m run
9 KBS
9 Box jump overs…
200m run
12… continue to add 3 reps