“WOD”
3 attempts at max effort 250m Row (post fastest and slowest times)
Then
AMRAP in 12 Min
12 Alt Pistols
20 Box Jumps (24/20″)
8 Burpees
Rest 2 Min
AMRAP in 8 Min
6 Strict Pull-ups
10 Shoulder Press (75/53#)
12 Front Squats
Or
“BODY”
AMRAP in 15 Min
200m Run
15 Box Jumps (24/20″)
10 Burpees
Rest 2 Min
AMRAP in 15 Min
8 Pull-ups
12 Plyo Push-ups (45/25#)
16 Goblet Squats (53/35#)
