September 3, 2020

Built WOD

1. Conditioning

4 Rounds

Row 500m

5 Muscle Ups

20 Alt. DB Front Rack Lunge 50/35s

Time Cap: 18:00

2. Interval

AMRAP 7:00

Run 800m

Max Burpee Box Jump Overs 24/20" in the remaining time.

Rest 2:00

AMRAP 5:00

Run 400m

Max Burpee Box Jump Overs 24/20" in the remaining time.

Rest 2:00

AMRAP 3:00

Run 200m

Max Burpee Box Jump Overs 24/20" in the remaining time.