18/21
Metcon
Metcon (Time)
5 Rounds
21/15 Cal Row
15 Box Jump Overs (24/20")
7-6-5-4-3 Squat Cleans
21/15 Cal Row
15 Box Jump Overs (24/20")
7-6-5-4-3 Squat Cleans
ADV RX
R1: 155/105
R2: 185/135
R3: 205/145
R4: 245/165
R5: 275/185
RX
155/105 every Round
Gymnastics
Metcon (Weight)
2nd WOD Option ONE
Alternating OTM x 10 (5 Rounds)
Minute 1 – 8 Mat HSW
Minute 2 – 8 Mat Barbell Front Rack Walking Lunge
Build to a heavy walking lunge
Metcon (Time)
2nd WOD Option TWO
4 Rounds For Time:
500m Row
15 Weighted AbMat Sit-ups
(Slam-ball 30/20lbs)
