Choice of two for Wednesday! Or, do them both just because you can!
Gymnastic Conditioning
21 Burpee Box Jump Overs (24/20) 9 Bar Muscle-Ups 15 Burpee Box Jump Overs (24/20) 7 Bar Muscle-Ups 9 Burpee Box Jump Overs (24/20) 5 Bar Muscle-Ups
OR
EIGHTEEN WHEELER AMRAP 18: 200 M Run 15 Wallballs (20/14) 12 Alternating Dumbbell Snatches (50/35) 9 Toes to Bar
THE SEARCH FOR SPOCK AMRAP 15 Minutes 9-15-21-27 Dumbbell Snatches (50/35) Dumbbell Step Back Lunges (50/35) -in remaining time- Max Rounds: 3 Wall Walks 60 Double Unders STRENGTH Front Rack Lunge 3 S
THE WRATH OF KHAN 5 sets (1 set every 5 minutes) 30/24 Calorie Echo Bike 30/24 Calorie Row -OR- One of yesterday’s WOD’s STRENGTH Deadlift 10 Deadlift @ 50% of estimated 10RM 8 Deadlift @ 70% of estim
LIVE LONG AND PROSPER Buy in: 100 Double Unders 3 Rounds 10 Overhead Squats (95/65) 10 Bar Facing Burpees -rest 3 minutes- Buy in: 30 Overhead Squats (95/65) 3 Rounds 10 Bar Facing Burpees 50 Double U