Metcon (AMRAP – Reps)
12 min AMRAP
10 Toes to Bar
40 DU (120 singles)
Metcon (AMRAP – Reps)
3 rounds of:
400m Run + max burpees in 4 min
(continuous clock)
(score is total number of burpees completed for all 3 rounds)
Partner WOD
100 thrusters 95/65
100 OHS
100 snatches
5 block runs
This can be completed in any order the partners choose. (For example, they can run once and do some of each lift, run again, etc…or they can do all the runs at the beginning and then complete the reps, or do 2 runs and some reps, etc…..you get the picture)
3 min Work – 2 min Rest – 6 min Work – 3 min Rest – 9 min Work
6 HSPU
9 Box Jumps
12 Swings (75/55)
Core Finisher
50 Barbell Roll Outs (135/95)
HAPPY BIRTHDAY COACH DAN!!!!
