WOD: Saturday 210306
Always appreciate your consistent effort, Bassetti.
WHITEBOARD BRIEF
- Metcon: Today we have three 7 minute intervals, the first and last being a circuit, and the middle interval being a Run or Row. All reps and distances split evenly between partners. You should be able to get within one round of your first score on the circuit, the second time through.
WITH A RUNNING CLOCK:
0:00 - 7:00
16 Wall Balls (20/14)
12 Burpee Box Jumps (24/20")
8 C2B Pull-ups
Rest 2:00
9:00 - 16:00
Max Distance Row or Run
Rest 2:00
18:00 - 25:00
16 Wall Balls
12 Burpee Box Jumps
8 C2B Pull-ups
- Goal: Come within one round of AMRAP #1 score on AMRAP #2. One person works - split in half. This is designed to keep the level of intensity relatively high for both AMRAPs so scaling should allow for each partner to complete their work without stopping.
Rx+: (30/20) (Burpee Box Jump-overs)
L2: (Pull-ups)
L1: (14/10) (Up downs + Step-ups 20/15") (Assisted Ring Pull-ups)
KB CURLS
3 x 8-10. Rest 60s.