Warm-up:
Coaches Choice
Metcon:
RX
In teams of two, alternate rounds:
AMRAP 30 Minutes:
10 Alt. DB Snatches (70/55)
15 Air Squats
200m Run
SCALED/LITE
In teams of two, alternate rounds
AMRAP 30 Minutes:
10 Alt. DB snatches
15 Air Squats
200m Run
OPEN GYM WOD
Warm-up:
AMRAP 4 Minutes
10 Overhead Squats 45/35lbs
100m Run
Stretch: Couch Stretch 2:00/side
Strength:
Pause Front Squats
3-3-3-3-3
1 full second pause in the bottom.
Metcon:
AMRAP 7 Minutes
5 Power Snatch 95/65lbs
7 Pull Ups
*More Options:
Less Pull Ups each Round
Side Work:
For Time:
Run 5 Miles
*More Options:
Run shorter distance