Make plans to join us for our next FREE WOD day on Friday, 22 October!

 

Conditioning:

Partner WOD

Complete as many reps as possible in 8:00 (equal work) of:

10 Pull-ups

20 Sit-ups

10 Wallball shots (20/14) @ (10/9′)

20 Burpees

 

Rest 2 min, then…

2 Min AMCAP row

 

Rest 2 min, then…

Complete as many reps as possible in 6:00 (equal work) of:

10 Pull-ups

20 Sit-ups

10 Wallball shots (20/14) @ (10/9′)

20 Burpees

 

Rest 2 min, then…

2 Min AMCAP bike

 

Rest 2 min, then…

Complete as many reps as possible in 4:00 (equal work) of:

10 Pull-ups

20 Sit-ups

10 Wallball shots (20/14) @ (10/9′)

20 Burpees

 

Rest 2 min, then…

2 Min AMCAP ski

 

For total reps and total calories

 

 

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