Cardio

6 Rounds for Time:
– 200m Run
– 25 Wall Balls 20/14lb

4 Rounds for Time:
– 200m Run
– 35 Abmat Sit Ups

2 Rounds for Time:
– 200m Run
– 25 Wall Balls 20/14lb

*PARTNER WOD*
*ALTERNATE ROUNDS*

– Adjust Wall Ball weight as appropriate
– No rest between WOD’s

For Time:
– 400m Run
– 5 Rounds Complex
– 400m Run
– 5 Rounds Complex
– 400m Run
– 5 Rounds Complex

Complex:
– 6 Pull Ups
– 10 Push Ups
– 20 Squats

*Banded Pull Ups ilo Pull Ups
*Push Ups on bar or knees ilo Push Ups

*35 MINUTE TIME CAP

4 Rounds for Time:
– 400m Run with Wall Ball 20/14lb
– 20 Wall Balls 20/14lb
– 20 KB Swings 24/16kg
– 20 Burpee Box Jump Overs 24/20″
– 40 Double Unders

*Adjust Wall Ball & KB weight appropriately
*Adjust Box Height appropriately
*Double Single Skips ilo Double Unders

Cash In:
– 400m Run
– 1 Rope Climb
– 1 min Plank Hold

10, 8, 6, 4, 2:
– Box Jumps 24/20″
– Wall Ball 20/14lb
– Push Up
– Goblet Squat 24/16kg
– Toes to Bar
– Chin Up

Cash Out:
– 1 min Plank Hold
– 1 Rope Climb
– 400m Run

*Adjust Box Height, Ball & KB weights as appropriate
*Barbell Push Ups/Push Ups on knees ilo Push Ups
*Knee Raises ilo Toes to Bar
*Banded Chin Ups ilo Chin Up (maintain underhand grip)

4 x 4 min AMRAP:
– 500m Row
– Max Reps Unbroken Thrusters 43/29kg

*REST 3 MINS BETWEEN EACH AMRAP
*5 BURPEE PENALTY EACH BREAK
*Score is total number of unbroken Thrusters