Box Brief:
• Mom WOD 5.13 All Class Times
• Ardmore Endurance Challenge Starts 5.15
• Wellness Week 5.17
Metcon
AMRAP 10
500m Row
25 Russian KB Swings
400m Run
30 Wall Balls
– 2min Rest –
AMRAP 8
500m Row
25 Russian KB Swings
400m Run
30 Wall Balls
– 2min Rest –
AMRAP 6
500m Row
25 Russian KB Swings
400m Run
30 Wall Balls
– 2min Rest –
AMRAP 4
500m Row
25 Russian KB Swings
400m Run
30 Wall Balls
– 2min Rest –
500m Row
25 Russian KB Swings
400m Run
30 Wall Balls
– 2min Rest –
AMRAP 8
500m Row
25 Russian KB Swings
400m Run
30 Wall Balls
– 2min Rest –
AMRAP 6
500m Row
25 Russian KB Swings
400m Run
30 Wall Balls
– 2min Rest –
AMRAP 4
500m Row
25 Russian KB Swings
400m Run
30 Wall Balls
– 2min Rest –
Score = total full rounds
Restart each AMRAP at the beggining
Intent: Long workout for today, this will truly test your ability to keep a sustainable pace and mentally engage in every rep. The goal for this workout is 5 Rounds. Pace the Row/run enough so your KB Swings are unbroken. The Wall Balls should be done in 2-3 sets if not unbroken.