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April 10, 2017

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WOD 21/9/17

September 20, 2017

💦SWEAT BOX💦

 

IN PAIRS

 

8 min AMRAP

Row row cals (must change over after 15/12 cals)

 

2 mins rest

 

8 min AMRAP

3 bar muscle up or 6 pull ups

6 strictHSPU

9 wall balls 9/6

 

2 mins 

 

8 min EMOM

30 DU Then bike in remaining time of the minute before tagging over.

Score is cals on bike complete from all 8 efforts.

 

2 mins rest

 

8 min AMRAP

6 OH Squat @ 40/30

3 burpee over box

 

FINISH 😁

 

 

 

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