Tune in today at 10am to watch Frank compete on the Blue Platform at the American Open Finals!
WARM UP:
400 M. Run or Row
10 Walking High Knee Holds
10 Walking Flamingo’s
10 Walking Lunges
10 Inch Worms
10 Side Lunges
10 High Kicks
Then:
Mobility
WIN
SKILL / LIFT:
Warm up WOD Movements
WOD:
AMRAP 25:
Teams of 3 to 4:
600 Meter Relay Run (Each Athlete Runs 200M)
60/42 Cal. Row
60 Hang Snatch
Teams of 3 to 4:
600 Meter Relay Run (Each Athlete Runs 200M)
60/42 Cal. Row
60 Hang Snatch
Round 1 – (75/55) (65/45) (55/35)
Round 2 – (95/65) (75/55) (65/45)
Round 3 – (115/80) (95/65) (75/55)
Round 4 – (135/95) (115/75) (95/65)
Round 5 – (155/105) (135/95) (105/70)
FIT
SKILL / LIFT:
Warm up WOD Movements
WOD:
AMRAP 25:
Teams of 3 to 4:
600 Meter Relay Run (Each Athlete Runs 200M)
60/42 Cal. Row
60 Bar Facing Burpees
Teams of 3 to 4:
600 Meter Relay Run (Each Athlete Runs 200M)
60/42 Cal. Row
60 Bar Facing Burpees
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