WOD 3/18/17

PRE CLASS WARM UP

800m Jog -or- 1000m Row

METCON

“Smoke & Mirrors”

8m AMRAP

200m Sprint
10 Wall Ball (20/14)
15 Hanging Knee Raise
10 Swings (55/35)
15 Push Ups

2m Rest

8m AMRAP

10 Push Ups
15 Swings (55/35)
10 Hanging Knee Raise
15 Wall Ball (20/14)
200m Sprint
** Write the rep scheme down and pay attention!! **

ADVANCED

“Smoke & Mirrors”

8m AMRAP

200m Sprint
10 Wall Ball (30/20)
15 Toes to Bar
10 Swings (70/55)
15 Ring Dips

2m Rest

8m AMRAP

10 Ring Dips
15 Swings (70/55)
10 Toes to Bar
15 Wall Ball (30/20)
200m Sprint

POST CLASS

3 Rounds – Partner Up

100m Heavy Farmer Carries


 

Coach Reno’s last 615 AM class! And yes, that workout sent him out with a sonic boom!!