Wednesday, September 7

Static Core

2 rds :45 on :15 off Plank Left Plank Right Plank Table Top

Metcon (AMRAP - Reps)

Partner Wod

20 Mins AMRAP 60 Cal Row - 60 K2C 50 Cal Row - 50 Box Jumps (24''/20'') 40 Cal Row - 40 HR Push-ups 30 Cal Row - 30 KB P.Press (50/30) - Athletes MUST switch every 5 reps on KB P.Press only (L/R=1) 20 Cal Row - 200 M Run -If you finish the wod under 20 mins, restart the wod from the beginning. *1 Round = 382 reps *200 m run = 2 reps *Run together *Share the reps

Rx+ Damper@10, T2B, Box Jump overs, HSPU(Kip allowed), (60/40)