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  • Writer's pictureCoach Rob

WOD for Saturday 240427

“ZANGIEF”

6:30 Comp Class

Teams of 2

20 min AMRAP

  80 Calorie Row

  60 Wallballs 20/14

  40 Back Squats (from the ground) 135/95

  20 Chest-to-Bar Pull-ups

-rest 5 mins-

20 min AMRAP

  50 cal bike

  50ft handstand walk (25ft unbroken)

  30 cal bike

  30 unbroken double unders

  10 cal bike

  10 RMU or pistols


8:30 CrossFit

“ZANGIEF”

Teams of 2

15 min AMRAP

  60 Calorie Row

  40 Wallballs 20/14

  30 Back Squats (from the ground) 135/95

  20 Pull-ups


-rest 5 mins-


15 min AMRAP

  30 cal bike

  6 Wall-Walks or 50ft handstand walk

  20 cal bike

  30 double unders or 45 Singles

  10 cal bike

  10 Kettle Bell Swings 24/15kg

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