20th October 2019
WOD WOD, October 21, 2019
“ECOD”
Metcon (AMRAP – Reps)
Comp Train "Ecod"
AMRAP 4 x 3
15 Burpee box jump overs
21 Power cleans
27/21 Cal row
4min rest
Rx 50/35
*Score is reps
*1 Round = 62/56 reps
*Pair up working alternate 4 minute waves
OPTIONS:
BB : Reduce Load
BBJ : Step up / Nurpee
Post WOD PUMP
1- 5-15 Push-ups + 10-second hold at top of last rep
2- 5-10 Ring rows + 5-second hold at top of last rep