WOD @FITBULACH - 08. Juli

REGULAR

WU:

5min AMRAP

40 High Knees

20 Mountain Climbers

10 Good Mornings w. KB

5 Deadlifts w. KB

A:

Deadlift

Work up to Todays

10RM

B:

Teams of 2

20min AMRAP

18 Sit Ups

15 Cal Row

12 Power Cleans (60/40)

9 Pull Ups

6 Synchro Burpees

*1 Person completes all reps of one movement, switch movements next round

METCON

WU:

Run 400m

General Warm Up

Mini Band Walks

A:

12' AMRAP

10 cal row

10 Burpees over the KB

20 KB Swings

20 KB Snatch

30 SU/DU

30 KB Thrusters

B:

For Time

400m Farmers Carry

30 Sit Ups

20 Push Ups to Renegade Rows

10 Burpee Pull Ups

20 Push Ups

30 Crunches

400m Run with Plate

C:

Single Arm KB Bent Over Row

3x8-12