The Weekend WOD

By August 11, 2017 WODs No Comments

Saturday
Teams of 3
AMRAP 25
400m KB Carry – L: 53/35; S: 70/53 (all 3 partners run, switch as needed)
60 T2B
60 Front Squat – 135/95 (S: OHS)
60 Burpees
*Once you come in from the run, one person working at a time

Sunday
OTM for 12min:
45sec Max Double Unders, rest 15sec
45sec Max DB Box Step Ups – 30/20, rest 15sec

Rest 3min, then:

AMRAP 12
40, 30, 20, 10
Wallballs
Run 400m or Row 500/400m or Bike 1000/800m

Rest 3min, then:

OTM for 8min:
Odd: 15/9 Cal Bike or 20/12 Cal Row
Even: 25 Air Squats

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