WOD…July 13th…Met Con Mania!

By July 12, 2015 wod No Comments

WARM-UP (12 min)

– 30 seconds each, 4x through

Run

Push Ups

Split Jumps

Knees to Elbows

TEST (5 min)

– 3 Attempts to Set Max meters on rower in 20 seconds

CORE (5 min)

Max ab mat sit-up

AFAFP #1 (18 min) – As fast as freaking possible

– Complete 7 Rounds, 8 Reps of Each Exercise

Box Jumps (low/fast) (20)

KB 1 1/2 Goblet Squats (24/16) – Down passed parallel –  back up slightly above parallel – Down and back up to full extension

Box Overs (lateral steps) (20)

KB Push Press (24/16)

Box Over (jump) (20)

* E2MOM = 8 Burpees

FARMER JOHN (10 min)

– w/ Partner, 3x each

P1 – 100m Farmer Carry (2 KB’s) (32/24)

P2 – AMRAP of Slam Balls (40/30) while you wait for P1

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