WOD Fr<

Warm-up
600m run

alap 3
dead hang

8x20s work/10s rest

5m wheelbarrow back and forth
*4x20s each

ring rows
squats

Metcon
Metcon (AMRAP – Rounds and Reps)
amrap 11
60 double under
30 hspu
30 sandbag squats 70/45

4min rest

Metcon (AMRAP – Rounds and Reps)
amrap 11
60 sdhp 24/16
30 pull ups
30 kb squats 24/16