WOD Teams of 4 AMRAP 20 minutes Stations: Medicine Ball Cleans Ground to Overhead (95/65) KB Swings (1.5/1) 200m Run The runner determines when to rotate. Score=number of reps total Melissa/Marina/Patrick/John: 661 CFM Post (I’m in the picture)
Rest
Rest
STRENGTH Bench Press (rated at my max: 160) 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 3 @ 80% 3+ @ 90% WOD 4 Rounds for time of: 100 meter Farmers carry, 53/36# each arm 200 meter sprint Push ups, 20 reps Time: 12:31 Rx weight …
Rest
STRENGTH Shoulder Press 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 3 @ 80% 3+ @ 90% (3 x 115# success) Bonus: (1 x 125# success. 2nd rep fail) WOD Row 400m Rest 30 sec Row 200 Rest 15 sec Row 100 Time: 3:09
Rest
Rest
Rest
Basketball with friends