FRI 7/1/22 WOD

Warm Up – 200m Run – Front Skip – Back Skip - 30 sec Cal Row – 5 Burpees – 10 Side Lunges – 10 Lunge Steps – 30 sec Cal Bike – 30 sec Down/Up Dogs – 5 Wall Ball Shots – 6 Alt DB Snatch – 5 Kettlebell Swings – 10 Abmat Sit ups – 200m Run -

WOD

5 Min AMRAP

20/18 Cal Row

5 Burpees

-Rest 2 Min-

5 Min AMRAP

10 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#

10 Alt DB Snatch L3-50/35# L2-40/25# L1-30/15#

-Rest 2 Min-

5 Min AMRAP

12/10 Cal Bike

5 Burpees

-Rest 2 Min-

5 Min AMRAP

15 Kettlebell Swings L3-55/35# L2-45/25# L1-35/15#

10 Abmat Sit ups

-Rest 2 Min-

Total Rounds + Reps