METCON, FINISHER & EXTRA CREDIT WORK

A) WOD:

In a 10:00 Window:

40 Calorie Bike/Row or 400 meter Run

Remaining time AMRAP:

15 Sit-ups
10 Alternating Weighted Step-ups (RX = 45/25 plate, S = Lighter plate or Unweighted)
5 Strict Pull-ups (S = Strict Band Assisted Chin-ups, Strict Ring Rows w/ 1s pause @ top)

Rest 2:00 & Repeat

B) Finisher:

AMRAP 6:

50 Foot Bottoms-up Carry each (light)
100 Foot Single arm Farmer Carry each (heavy) 

C) Extra Credit:

Accumulate:

60s RKC Plank
60s Side Plank Right
60s Side Plank Left

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