Warm-up
Coaches Choice.
MetCon
In teams of two, only one teammate works at a time
AMRAP 25 Minutes:
400m Run (together)
30 Wall Ball (20/14)
20 Burpee to target
*Split up reps evenly.
SCALED
-lighter DB
LITE
In teams of two, only one teammate works at a time
AMRAP 25 Minutes:
400m Run (together)
40 KB Swings
40 Sit-ups
OPEN GYM WOD
Warm-up:
AMRAP 4 Minutes
40′ Handstand Walk
30 Box Jump Overs
Max Distance on Bike
Mobility: Couch Stretch 2:00/side
Strength:
Pause Front Squats
1-1-1-1-1
1 full second pause in the bottom
Metcon
For Time
25 Front Squats 185/135lbs
100′ Handstand Walk
25 Front Squats
Scaling Options:
Lighter Front Squats
:60 HS Hold instead of Walk