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Wednesday July 18

W.O.D

“HAIL MARY”

For Time:
200 Double-Unders 400 singles
1,500 Meter Row
100 Wallballs (20/14)

50/35 Calorie Assault Bike

  • 20min time cap.
  • Every rep not complete = 1 sec.
    • Ex; (male athlete 20:50 if he didn’t make it to the bike)

 OPEN/PERFORMANCE – as written.

FITNESS – 400 singles (14/10 WB)

50/35 10 Meter Shuttle Runs
35/25 Calorie Row 

TEEN CLASS

“IMPRESSED”

AMRAP 15:
1 Rope Climb/2:1 Rope Pulls
12 Double Dumbbell Push Press (any)
1 Rope Climb/2:1 Rope Pulls
100 Meter Sandbag Run (50/35)

 

RECOVERY

NOT FOR TIME: 3 Rounds

30 AbMats Sit Ups

100ft Overhead DMB Carry

(any weight that keeps core tight and trunk not over extended)

 

Melinda MettenWednesday July 18

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