6/8/2018

6/7/2018
June 7, 2018
6/11/2018
June 10, 2018

W.U. 5 Min Individual

Group:  Prep movements being performed for the day

W.O.D 16 Min AMRAP of

LEVEL 1:

  • 200M Waiters Walk 50/35 (hold in left out/right in)
  • 2 x Rope Ascents
  • 400M Run

**Weight Vest for Level 1 20/14

LEVEL 2:

  • 200M Waiters Walk 35/20
  • 1 x Rope Ascent
  • 400M Run hold a 14/10

LEVEL 3:

  • 200M Waiters Walk 20/15
  • 12 x Ring Rows (Hollow)
  • 400M Run

Recover 4 Mins (Get equipment for next phase ready)

12 Min Clock

  • Find a 1 RM Clean

Rest 2 Mins

  • 500M Sprint on Rower