Power Clean
5 – 3 – 1 – 1 – 1
Metcon:
40 Thrusters (65/45)
30 Burpees
20 Thrusters
10 Burpees
8 min ARAMP
1 Block run
15 Lunges
15 Sit-ups
Fall Challenge WOD #4 – AMRAP (Reps) – Team of 3
1 min Wallballs – Athlete #1
1 min Pull-Ups – Athlete #2
1 min Calorie Row – Athlete #3
1 min Push Press – Athlete #1
1 min Wallballs – Athlete #2
1 min Pull-Ups – Athlete #3
1 min Calorie Row – Athlete #1
1 min Push Press – Athlete #2
1 min Wallballs – Athlete #3
1 min Pull-Ups – Athlete #1
1 min Calorie Row – Athlete #2
1 min Push Press – Athlete #3
Perform One of Three Cardio Options (800m Run, 40 Cal Row, 100 DU (200 singles)
21 – 15 – 9
Pistol Squats
Ring Rows
Perform One of Three Cardio Options (800m Run, 40 Cal Row, 100 DU (200 singles)
21-15-9
SDHP (95/65)
Swings (70/55)
Perform One of Three Cardio Options (800m Run, 40 Cal Row, 100 DU (200 singles)
Athlete cannot perform a specific cardio option more than once.
