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Wednesday!

Met Con: 28:00 Clock!

A) 8 min AMRAP!
E:
5 MU (Ring or Bar)
30 Alt. Split Jump Lunges

RX:
men: 8 C2B Pull-ups
women: 8 C2B or 10 Pull-ups
30 Alt. Split Jump Lunges

M/S:
30 Alt. Split Jump Lunges
20 alt. Lunges
10 Banded Pull-ups or
25 KB High Pulls #44+/25+

2:00 Rest!

B) 8 min AMRAP!
250 M Row (5/6)
15 OH Swings
E: #70/53
RX: #53/35
M/S: #44+/25+

2:00 Rest!

C) 8 min AMRAP!
100 M MB Run
E: #50/30
RX: #40/20
M/S: #30+/15+

6 DB Push Ups
E: Elbows must be parallel to shoulder height for the rep to count. Same # as the Plank Rows.

12 Alt. Plank Rows
E: #45/35
RX: #35/25
M/S: Same # as RX!

Note: You must do E (for each workout) to get E. Same for RX.