07/21/2018
Announcements!!
Metcon (AMRAP – Rounds and Reps)
Partner WOD!!
30 Minute AMRAP:
5 Barbell Complexes, 95/65#
10 T2B
15 Box Jumps, 24/20″
400m Medball Run, 20/14#
30 Minute AMRAP:
5 Barbell Complexes, 95/65#
10 T2B
15 Box Jumps, 24/20″
400m Medball Run, 20/14#
*Barbell complex: 1 Power Clean, 1 Squat Clean, 1 Push Press, 1 Back Squat, 1 Front Squat. Both partners run and may switch carrying the medball as needed.
Record number of rounds and reps completed.
Scales:
Barbell: 75/55# or lighter
Hanging knee raises, V-Ups
Box: 20/16″ or Step Ups
MB: 14/10#
Sign up to volunteer or judge Saturday and Sunday.
We also need help with set up and tear down of the rig and equipment
Friday and Sunday afternoon.
You will get free shirt, meals, and drinks!