• Chris

Friday

COACHES WARM UP

MONOSTRUCTUAL GOAT

4 rounds for split times of:

20 Calorie Assault bike SPRINT!

Rest 2-3 minutes

WOD

In teams of 3 complete A.M.R.A.P in 25 minutes of:

50 Cal Row

50 Box Jump Overs - 20"

50 Cal Bike

50 Wall Ball Shots - 20/14lb

50 Cal Row

75 Box Jump Overs - 20"

50 Cal Bike

75 Wall Ball Shots - 20/14lb

50 Cal Row

100 Box Jump Overs - 20"

50 Cal Bike

100 Wall Ball Shots - 20/14lb

*Continue, increasng 25 repetitions to Box Jumps and Wall Balls until 25 minutes.


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