8-19-16

Strength
Bench press
2X8 @70%
4X2 @90%
1X25 @50%

Wod
7min AMRAP
800m run
Wallballs
2min rest
5min AMRAP
400m run
KBS(53/35)
2min rest
3min AMRAP
200m run
Toe 2 bar

your score is total number of reps
Scaling: I want everyone to have 2-3 minutes
in the gym on each amrap to do work, so if you can’t
run an 800 in 4 min take a stop watch and turn around
after 2 min of running. Same thing on the 400 and
200.

Advertisements