Warm up: Coach’s Choice
Strength/Skill: Four 3-Minute Rounds
10 Alternating Pistols
20-Second L-Hang
10 Ring Dips
*Complete work and rest the remaining time.
WOD: 6 Rounds of 3 Minutes Work / 2 Minutes Rest
AMRAP A
Machine for Calories (24/18)
*Assault, Erg, and Row*
Max Effort Wall Balls in Remaining Time (20/14)(14/10)
AMRAP B
10 Shuttle Runs (25 Feet Down and Back)
Max Effort Burpees in Remaining Time
Stimulus/Focus: Alternate between A and B. Complete each one three times. Your score will be wall ball reps and burpees in each round. You will enter six separate scores. Push hard in each AMRAP. You have two minutes to rest between each three-minute round.
Cool Down: Tabata Hollow Rock Holds (20 Second Hold)