WOD 12.07.19

PERFORMANCE

CONDITIONING

In teams of two, complete the following 

For time:

 100 Alt. Front-Rack Lunges (135/95 lbs)

200m Run 

80 Burpees Over Bar 

400m Run 

60 Ground to OH (135/95) 

600m Run 

40 Box Jump Overs  (30/24)

400m Run 

20 Bar Muscle-Ups*

200m Run 

 *Run as a team always.

**No BMU? Modify to 2 Strict Pull up + 2 Situps + 2 Pushups for each rep. 


FITNESS

BUILD

3 Sets for quality of: 

30sec Wall Sit (Weighted Optional) 

20m KB Death March 

10 Front Rack Alt Box Step Ups 

-rest 1:30-

BURN

3 Sets

1:00 Max Assault Bike Cals

1:00 Max Cal Row 

1:00 Max Wall Ball Shots 

1:00 Rest