WoD 24.10.15

Level 2

Strength-18min
Every 3min x 6 sets
8 Bench Press aprox @ 2/3 of BW
8 hollow rocks + 8 superman rocks
10m HS walk or 20” HS hold @ wall

5min transition time

Metcon-8min
3 stations for total reps
0-2min :amrap burpee-pull ups
rest 1min
3-5: amrap step lunges @ 40-60/25-40
rest 1min
6-8: amrap ring mu or box/band assisted


Level 1

Strength-18min
Every 3min x 6 sets
200m park run
2-3 wall climbs
15 MB sit ups

5min transition time

Metcon-8min
3 stations for total reps
0-2min:dips
rest 1min
3-5min: box jumps
rest 1min
6-8min: wall bal