WOD:
10 min of flow work:
75ft/arm Waiters carry with plate
20 Bent Over Reverse DB Flys
15/side Side Bridge Banded Row @ 2020
75ft/arm Waiters carry with plate
20 Bent Over Reverse DB Flys
15/side Side Bridge Banded Row @ 2020
Metcon (AMRAP – Rounds and Reps)
Teams of 3 with 2 people working at all times:
20 min AMRAP:
60 Syncro Burpees
(1 person rests)
40 Box jump overs 24″/20″
(1 person holds top of push up for bxjo to count)
60 Toes to bar
(1 person holds Wall sit @ 90 for toes to count)
40 Syncro KB swings @ 24kg/16kg
(1 person rests)Rx+ 32kg/24kg
20 min AMRAP:
60 Syncro Burpees
(1 person rests)
40 Box jump overs 24″/20″
(1 person holds top of push up for bxjo to count)
60 Toes to bar
(1 person holds Wall sit @ 90 for toes to count)
40 Syncro KB swings @ 24kg/16kg
(1 person rests)Rx+ 32kg/24kg