Saturday, 20 October WOD

Warm-up

  • 3:00 Row –then– 3 Rounds
    • 5 Inch Worms + 1 Push Up
    • 10 Pause Air Squats
    • 15 Hollow Rocks

METCON

  • 10 rounds for time of:
    • 12/10 Machine Calories
    • 9 Bar Facing Burpees
    • 6 Thrusters, 135/95 lbs
    • Rest 1:30

Machine Calories- bike, ski erg, row

Rest 1:30 Between rounds or go 1:1 with a partner!

Scaling Options: Use a Thruster weight that you can hold unbroken!

Time Cap: 40 mins

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