Thursday, December 21st
Metcon: You should have between 7-8 minutes to work through AMRAP after you complete 40 calories. Effort today should be around 80% of Max. Both of your scores should be close.
Finisher: Make sure core stays engaged for both carries.
WOD
In a 10 minutes Window:
40 Calorie Bike or 400m Run
Remaining time AMRAP:
15 Abmat Sit Ups
10 Alternating Weighted Step-ups (45, 35)
5 Strict Pull-ups
Rest 2:00 + Repeat
L2: (Banded Strict Pull Ups)
L1: (Unweighted Step-ups) (5 Super Strict Ring Row w. a 1 ct pause at top)
Finisher
AMRAP 6:
50 Foot Bottoms-up KB Carry each (light)
100 Foot Single Arm Farmer Carry each (heavy)