WOD207 - Monday, February 2nd

RX

1. Warm-Up
3 Rounds
10 Box Jumps
Row 200m
This is a primer, spike your heart rate!

2. MetCon 1
AMRAP 12 Minutes
25 Wallballs 20/14lbs
20 Burpees to 6″ Target
15 Power Snatch 115/75lbs (RX+ 135/95lbs)

3. MetCon 2
6 Rounds in Partners
Row 30 Cal
50 Double Unders
One partner does a whole round then switch partners. Row harder than 14.4.

SCALED

1. Warm-Up
3 Rounds
10 Step-ups
Row 200m

2. MetCon 1
AMRAP 12 Minutes
25 Wallballs
20 Burpees
15 Power Snatch

3. MetCon 2
6 Rounds in Partners
Row 30 Cal
100 Single Unders
One partner does a whole round then switch partners.

COMPETITION

3. Side Work
AMRAP 3 Minutes
5 Muscle-ups or 10 CTB
10 Deadlifts 225/155lbs.
Rest 90 Seconds
AMRAP 3 Minutes
3 Muscle-ups or 6 CTB
6 Deadlifts 275/185lbs.
Rest 90 Seconds
AMRAP 3 Minutes
1 Muscle-up or 2 CTB
2 Deadlifts 315/205lbs.