WOD Blog
 | Tue, Jun 24 2014 |  |
| 6.24 | Bench then metcon for time |
6.24
(Reps)
5 Rounds of 3 Minute AMRAP's
3 Minute AMRAP
Buy In: 50 Jump Rope (Singles)
15 KB Swings
Then box step-ups the remainder of 3 minutes
Rest 3 minutes and repeat
Only the box step-ups count for your total rep count.
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Bench then metcon for time
(Time)
Warm up: Crossover Symmetry
Skill: rope climbs
Strength: 5 sets of 5 reps
Metcon: For time (15 minutes time cap)
100 single jump rope
100 meter shuttle run
15 ring rows
20 box jumps (24')
30 kettle bell swings (53#)
20 box jumps
15 ring rows
100 meter shuttle run
100 single jump rope
Finisher: Ab Blaster
1 minute plank
2 minutes of flutters kicks/levers/sit-ups
1 minute plank
Roll out when finished.
| Tomario | 10:47 Rx | 200 bench | | Derrick Wils | 11:32 Rx | 225 bench |
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