RowVember WOD #3 Wed. 11.22.17
Attend and win Ca$h prizes
Metcon
Teams of 2
10min AMRAP
20 KB SDHP (55,35)
20 Wallballs (20,14)
200 Meter Run
– 2min Rest –
10min AMRAP
20 T2B
20 Medball Cleans (20,14)
200 Meter Run
– 2min Rest –
10min AMRAP
20 Burpees
20 Air Squats
200 Meter Run
L2: (45,35) (14,10)
L1: (35,25) (10,8)
Score = total reps of each AMRAP
200m = 1 rep
Split all reps, including run
10min AMRAP
20 KB SDHP (55,35)
20 Wallballs (20,14)
200 Meter Run
– 2min Rest –
10min AMRAP
20 T2B
20 Medball Cleans (20,14)
200 Meter Run
– 2min Rest –
10min AMRAP
20 Burpees
20 Air Squats
200 Meter Run
L2: (45,35) (14,10)
L1: (35,25) (10,8)
Score = total reps of each AMRAP
200m = 1 rep
Split all reps, including run
Intent: Have fun today and find a way of breaking work to allow for consistency throughout. Encouraged to find a new partner today, this may help find a new gear.
$ Out
“Arms + Abs Finisher”
As fast as possible:
50 Reverse Barbell Curls 50 Barbell Curls
50 Hollow Rocks *Use an empty bar
As fast as possible:
50 Reverse Barbell Curls 50 Barbell Curls
50 Hollow Rocks *Use an empty bar