Wednesday, August 24

BRING A FRIEND FOR FREE DAY

Metcon (AMRAP - Reps)

Partner WOD 25 mins AMRAP 100 DU 3 Rope Climbs 50 Air Squats 50 Push-ups 50 Pull-ups 50 Slam Balls(20/10) 50 Abmats 50 Plate G2OH(45/25) 3 Rope Climbs 400 m Run -1 round= (Rx), (Scaled) reps * SOLO will do 1/2 of the wod * 1 Partner works at a time * Share the reps * If you finish the WOD under 20 mins, restart the WOD from the beginning.

Rx+ Legless RC, Jumping Squats, HSPU(Kip allowed), C2B Pull-ups, Burpee to 6' target, (30/20), (55/35), Damper@10 Scale; x2 Singles, 3 RC w/ 9 Floor 2 Stand, Pull-ups w/ Ring Rows(Friends), Jumping or Resistance band pull-ups(Experienced athletes)