WOD @FITBULACH - 15. August

Team:

WU:

Stretch and Prep for WOD

A:

“Team of 3”

Buy-in: 50 cal Bike

100 TTB

150 Wallballs 200 DB Hang Snatches (22.5/15)

300 DU

3000m Row

150 DB Bench Press (2 x 22.5/15)

100 DB Box Stepovers (2 x 22.5/15)

Buy-out: 50 Burpees over jerk blocks

MetCon:

WU:

6' AMRAP

Rowing, Ski Erg, Assault Bike, Rope Skipping

A:

40 sec on: 20 sec off

21-18-15-12-9-6-3

Burpees

Pushups

Lunges

B:

4 Rounds for Time

5 Pullups

10 Wallballs

10/ 15 cal Row, Bike, Ski

20 Air Squats

25 Russian Twists

C: Accumulate 3:00 of HS Hold