Monday 050117


Published May 1, 2017


PreWod

Warmup (15 min)
1,000m row/800m run/2000 bike followed by:
3 rounds:
50 ft walking lunge
10 box step ups
20 push up

Metcon: "Ghost"
6 rounds for reps
1:00 max cal row/bike/skierg
1:00 max burps
1:00 max double under
1:00 rest

***score is total reps***

-3 su = 1 du

Durability: 8 min EMOM
Odd: 15 KBS
Even: 15 weighted box step ups (50/35)(24/20)



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