WOD July 8th 2020
A) Warm up
Every 3 mins x 5 sets
250 m Row
200 m Run
-rest/prepare 4 mins-
B) Conditioning
AMRAP 8 mins
8 Cal Row or 6 Cal Bike
8 Push up
8 Toes to Bar
4 min Rest
AMRAP 8 minutes
40 Single under
8 Box Jump
8 Alternating DB Power clean and jerk (22.5/15 kg)
-rest/prepare 4 mins-
C) Finisher
Every 3 mins x 5 sets
250 m Row
200 m Run
HIIT 8 July 2020
A) Warm up
3 min skipping
2 sets of:
8 kipping
200m row
8 hollow rocks
8 squat jumps
B) 21-15-9 reps of:
Pull ups
KB Gorilla rows
Knees to chest
*finish all reps, no cap time
*Scale as needed
C) 4 Rounds (not for time):
60DU/120SU
15 Box jumps