WOD FOR SEPTEMBER 13, 2018

4 Minute AMRAP: (get as far as possible in 4 min)

  • 400m run

  • 10 Burpee box jump overs (24/20)

  • 20 Muscle snatches (65/45)

  • 30 TTB

  • 40 KB swings (55/35)

  • 10 Muscle ups OR 5 Rope climbs OR 15 Ring pull ups

  • *4 minute recovery and then,

  • 6 Minute AMRAP: (get as far as possible in 6 min)

  • run

  • 10 Burpee box jump overs (24/20)

  • 20 Muscle snatches (65/45)

  • 30 TTB

  • 40 KB swings (55/35)

  • 10 Muscle ups OR 5 Rope climbs OR 15 Ring pull ups

  • *4 minute recovery and then,

  • 8 Minute AMRAP: (get as far as possible in 8 min)

  • run

  • 10 Burpee box jump overs (24/20)

  • 20 Muscle snatches (65/45)

  • 30 TTB

  • 40 KB swings (55/35)

  • 10 Muscle ups OR 5 Rope climbs OR 15 Ring pull ups