Wod

[Jbark60]

15 Front squats 135
35 double unders
12 Front squats 185
35 du
9 FS 205
35 du
6 FS 225
AMRAP DU until 10 min mark ended with 300
Rest 5 min
21-15-9
Row cals
Thrusters 95
4:07 this hurt

 

[Rusty Shackelford]

that MetCon sounds real shitty.

8min EMOM warm up
10 mins to find working weight of 8 deadlifts at RPE8
3x4 @ weight above

GHD 4x8-10
Accumulate 3 mins in plank various positions

For time - 3 rounds
20kcal Echo bike
20 DB snatches

 

[brca005]

40# pack on

5 rounds:
Step ups x10R/10L
Push ups x10
Farmers walk x90 ft

5 rounds:
Squats x20
Ring rows x10
Farmers walk x90ft