Warm Up 93 (No Measure)
2 RNFT:
Run 200m or row 250m
10 Inch worms
15 Squats
15 Beat Swings
10 Superman hold
+
2 RNFT:
10 Bird Dog w/ abduction
20 Dead Bug
Prowler Rope Pull/Push (Weight)
relay style
-rope pull and push back
-red beam to bay door
Metcon (AMRAP – Rounds and Reps)
AMRAP 13:
70 Alternating Dumbbell Snatches (50/35)
60 Wallballs (20/14)
50/35 Calorie Row
40 Handstand Push-ups
Scale 1:
50, 40, 30/22, 20
Scale 2:
50 @ 45/25
40 @ 14/10
30/22
20 L-Sit DB Press