WHITEBOARD BRIEF

– Metcon: DOUBLE AMRAP! We start with Toes to Bar, Wall Balls, and Power Snatches, then Handstand Push-ups, Box Jump-overs and Overhead Squats. You’ll be completing a full round before tagging your partner in. Then we’ll all finish together with some easy recovery work.

WITH A RUNNING CLOCK WITH A PARTNER:

0:00 – 10:00 AMRAP of:
9 T2B
9 Wall Balls (20, 14)
9 Power Snatch (95, 65)

12:00 – 22:00 AMRAP of:
9 Handstand Push-ups
9 Box Jumps Overs (24, 20)
9 Overhead Squats (95, 65)

24:00 – 30:00
Recovery – easy bike, row, or jog

– Goal: One person completes a FULL ROUND at a time. The goal is to complete at least 4 rounds per athlete for each AMRAP (~1 round/minute). Therefore, adjust the weight/reps to allow that to happen. These should be fast and higher intensity.

L2: (75, 55)
L1: (V-ups) (65, 45) (14, 10) (Box Push-ups) (Box Step-overs 20, 15)

BANDED GLUTE BRIDGE

4 x 15. Rest 60s.