Wednesday, July 9th
Main – WOD
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
-Push Press @ 20% combined 1RM (or 15% if team of 3).
-Bar Facing Burpees/HSPU
Bar facing burpees
HSPU instead of burpees
*2-3 person teams. 1 person works while partners rest. After completing the last set of 9 reps you start back at the set of 21 and continue for the duration of the WOD.
30 kneeling med ball passes with partner (30 each)
*You and a partner will chest pass a medball back and forth from your knees