Friday, 2 July WOD

Warm-up: 10 minutes

  • 2 Rounds:
    • 15 Calorie Row
    • 10 Tempo Push Ups
    • 10 Side Raises (light plates or dumbbells)
    • 10 Front Raises (light plates or dumbbells)
    • 10 Box HSPU

METCON: “3”

Part I

  • Complete as many rounds as possible in 10 mins of:
    • 15/12 Row Calories
    • 5 Bench Press, 75% 1RM ( or 30 Hand Release Push-ups)

Part II

  • Complete as many rounds as possible in 10 mins of:
    • 50 Double Unders
    • 10 Alternating Dumbbell Snatches, 70/50 lbs

Part III

  • For time: (20 minute time cap)
    • Run, 200 m
    • 5 Legless Rope Climbs
    • 25 Wall Balls, 20/14 lbs
    • Run, 200 m
    • 4 Legless Rope Climbs
    • 20 Wall Balls, 20/14 lbs
    • Run, 200 m
    • 3 Legless Rope Climbs 1
    • 5 Wall Balls, 20/14 lbs
    • Run, 200 m
    • 2 Legless Rope Climbs
    • 10 Wall Balls, 20/14 lbs
    • Run, 200 m
    • 1 Legless Rope Climb
    • 5 Wall Balls, 20/14 lbs

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