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By: Mark Masavage
Metcon For Time 21, 15, 9 Assault Bike Cals Push Press (95/65) Rest 3:00 minutes 15, 12, 9 Assault Bike Cals Push Press (95/65)
Metcon For Time (45min Cap) In Teams of 4 complete 1776 combined total reps of the following Pull-ups Push-Ups Sit-ups GHD Sit-ups Toes-to-bar Ball Slams (30/20) Wall Balls (20/14) Box Jumps (24″/20″ Rowing (Cals) Burpees DB Push Press (45s/30s)
REST DAY Everybody needs a day of rest. Enjoy it!
Metcon For Time (20min Cap) 3 rounds 100m Farmers Carry (50/35) 10 Back Squats (65% max) 500m Row
Sport Basketball
Metcon For Time 20 min time cap 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Clean and Jerk (165/115) 50ft Shuttle Run
Metcon For Time 30 min time cap (partner wod) 100 GHD 2000m Row 100 pull-ups One partner works and one partner bear-hug carries med-ball (50/30). Split work as needed.
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