29th December 2019
WOD WOD, December 30, 2019
Boulders
Warm-up
Metcon (AMRAP – Reps)
4x AMRAP 4
Buy in: 30/24cal Row/Bike/Ski
Then, AMRAP in remaining time
3 Shoulder to overhead
6 Pull ups
9 Russian swings
4min rest after each AMRAP
Rx 60/40 & 24/16
*Start each AMRAP from STO
SCORE: AMRAPs total reps
MODIFYING:
STO: Reduce weight
PU: Ring rows
Swings: Reduce weight
Partner 1: Row/Bike/Ski
Partner 2: 3 Strict press + 6 Beat swings + 9 Light Russian swings