Conditioning:

Partner WOD*

2 Min AMCAP row

 

Rest 2 min, then…

Complete as many reps as possible in 7:00 (equal work) of:

10 Pull-ups

20 GHD sit-ups

10 Wall-walks

20 Line-facing-burpees

 

Rest 2 min, then…

2 Min AMCAP ski

 

Rest 2 min, then…

Complete as many reps as possible in 9:00 (equal work) of:

10 Pull-ups

20 GHD sit-ups

10 Wall-walks

20 Line-facing-burpees

 

Rest 2 min, then…

2 Min AMCAP bike

 

Rest 2 min, then…

3 rounds for time of:

10 Pull-ups

20 GHD sit-ups

10 Wall-walks

20 Line-facing-burpees

 

For total calories, total reps, and time

*Levels

• Intermediate/70+ Adv: 8-16-8-16 rep count each set
• Beginner/70+ Scaled: 6-12-6-12 rep count each set

 

 

Post results and experiences in the comments