Tuesday 082917


Published August 29, 2017


PreWod

Warm up (10 total min):
3 min box breathing then alternating with partner

:45 Slow Bike or row

:45 Active Spidermans
:30 Medium Bike or row

:30 Push-up to Down Dog
:15 Fast Bike or row

:15 Air Squats

Skill work (20 min) – Pullups, C2B and T2B

Metcon:
AMRAP 4
:
15-12-9

Wallballs (20/14)

Chest to Bar Pull-ups

Max Calorie Bike or row or ski erg or double unders in time remaining

rest 4 minutes

AMRAP 4
:
15-12-9

Wallballs (20/14)

Toes to Bar 

Max Calorie Bike or row or ski erg or double unders in time remaining

rest 4 minutes

AMRAP 4:

15-12-9

Wallballs (20/14)

Pull-ups

Max Calorie Bike or row or ski erg or double unders in time remaining

***score total calories for all AMRAPS (If DU divide total DU reps by 3, if singles divide total singles by 6)



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