WOD WOD, 2019-08-11

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Sunday

Warm-up
Warm-up
"Rock Paper Scissor" w/ Burpee Penalty!
– Athletes should play 3 sets of 10 games, switching partners after every 10 games. If you lose a game, hit the deck and perform 2 burpees. If you lose a set, hit the deck and perform 10 burpees.

*After the RPS game…

AMRAP x 7 MINUTES
5 PVC Passes
10 Walking Lunges w/ a Twist
25’ Bear Crawl
25’ Crab Walk
5 Broad Jumps w/ 5 Air Squats when you land!

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES*
8 Push-ups
8 Front Rack Reverse Lunges (75/55)|(65/45)

*Every 2:00 including 3,2,1 go…perform 8 Hang Muscle Snatch (75/55)|(65/45)

Cool Down
Warm-up
FOR RECOVERY
2:00 Quad Smash (L)
2:00 Quad Smash (R)
2:00 Pec Smash (L)
2:00 Pec Smash (R)

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