MOBILITY: Bottom of foot smash
Warm Up: 10 min AMRAP
100 m run
10 push ups
3 kipping swings
spiderman walk
10 kbs
WOD: 20 min AMRAP
4 person team
complete a 4x800 relay (one person runs at a time)
while the teammate is running,
one teammate completes AMRAP pull ups
one completes AMRAP Russian Twisters (20/14)
one completes AMRAP Power Cleans (95/65)
(KEEP A RUNNING TOTAL OF CLEANS, PULL UPS, RUSSIAN TWISTERS)
If all 4 teammates complete the 800 m run before the 20 min is complete, continue with AMRAP medicine ball carry shuttle run (25 m)
SCORE is number of times the medicine ball was carried. The amount of pull ups, cleans, and russian twisters should all be given as 3 separate numbers too.
No comments:
Post a Comment