WOD
Warm-up
Met Con (Time)
14min AMRAP:
400m run
21 thrusters @ 25/30kg
15 Bar Facing Burpees
15 Thrusters @ 30/40kg
15 Bar Facing Burpees
12 Thrusters @ 35/50kg
15 Bar Facing Burpees
400m run
21 thrusters @ 25/30kg
15 Bar Facing Burpees
15 Thrusters @ 30/40kg
15 Bar Facing Burpees
12 Thrusters @ 35/50kg
15 Bar Facing Burpees
Max thrusters in time remaining @ 40/60kg
ADV Option:
35/50kg
42.5/65kg
50/72.5kg
55/80kg
Accessory Work
10min AMRAP
20m out and back farmers carry @ 12/16kg
20m out and back front rack carry
20m out and back OH carry
20m out and back sandbag/odd object/deadball carry bear hug
20m out and back farmers carry @ 12/16kg
20m out and back front rack carry
20m out and back OH carry
20m out and back sandbag/odd object/deadball carry bear hug
5 inch worms
10 Good Mornings
10/10 Bodyweight Lunges
20sec machine build through out the 20sec to finish each round FAST