8/21/2019

8/20/2019
August 19, 2019
8/22/2019
August 21, 2019

W.U. 5 rounds Not for time

In any order:

  • 0.4 on Assault Bike
  • :30 sec Max Effort or Practice DU’s
  • :60 sec Plank hold on low rings

W.O.D 3 rounds, 4 mins Amrap, 4 min rest between each (20 Mins)

Rd1: 4 Min Clock

Buy In: 150 x DU’s

Amrap in remaining time of

  •  25 x Wall Ball 20/14
  • 20 x Abmat Situps

REST 4 mins 

Rd 2: 4 Min Clock

Buy In: 100 x DU’s

Amrap in remaining time of

  • 20 x Wall Ball 20/14
  • 15 x KTE

REST 4 mins

Rd 3: 4 Min Clock

Buy In: 50 x DU’s

  • 15 x Wall Ball 20/14
  • 10 x TTB

Cool Down:  ROM WOD 10 mins