image

Monday!

Met Con:
Partner WOD!
(30:00 AMPAP)

*Goal: 320 points (4RFT)!

Each rep = 1 point except for the BB Complex. Each set = 1 point.

E:
8 sets: BB Complex!
1 Power Clean +
1 Hang Clean +
1 FS #135/95

30 Wall Balls #20/14 (10ft./10ft.)

40 Calorie Row (5/6)

200 M Sprint!

RX: 8 sets:
BB Complex!
1 Power Clean +
1 Hang Clean +
1 FS #115/85

30 Wall Balls #20/14 (10ft./9ft.)

40 Calorie Row (5/6)

200 M Sprint!

M/S:
30 Wall Balls #14/12 (10ft./9ft.)

8 sets: BB Complex!
1 Power Clean +
2 Hang Power Cleans
(mod: 16 sets: 1 HPC + 1 PP – DBs) #105/65

40 Calories:
Air Dyne Bike

200 M Sprint!

All reps must be partitioned equally! You cannot work while your partner is working. You must tap your partner before they can begin working. Note: Single person WOD’ers will treat this workout as a 20:00 AMRAP by doing 1/2 the reps for each exercise. Note: Each 100 M Run = 1 point!