Thursday 11.2

Pre-WOD:

EMOM 8 minutes
choose an option:
option 1) 1 rope climb
Option 2) 2 rope climbs
Option 3) 1 legless rope climb

L2:

Metcon (AMRAP – Reps)
1 rd
3 minutes of D-ball + climb over wall 150/100lbs
rest 3 minutes
3 minutes of row for cals
rest 3 minutes
3 minutes of burpee box jumps 24/20
rest 3 minutes
3 minutes of bike for cals
rest 3 minutes
3 minutes of DB snatch 70/50lbs

L1:

1 rd
3 minutes of D-ball + climb over wall 100/75lbs
rest 3 minutes
3 minutes of row for cals
rest 3 minute
3 minutes of burpee box jumps 24/20
rest 3 minutes
3 minutes of bike for cals
rest 3 minutes
3 minutes of DB snatch 70/50lbs

About Tony Koens

Leave a Comment

Time limit is exhausted. Please reload CAPTCHA.

Follow

Get every new post delivered to your Inbox

Join other followers: