Tuesday 5-7

Warm Up

Coach’s Choice

WOD

Part 1 (Both Classes):
Run 400m x4
Rest 2 minutes between each run
You cannot use your own watch to time the runs
Keep the maximum time window to 5 seconds between your fastest and slowest runs.
For every second outside that window, perform 3 Burpees at the end of the run.
Limit of 50 Burpees.

Rest 10 minutes

Part 2:

Performance
6 minute AMRAP
First 3 minutes, perform max reps Shoulder to Overhead (bar must be taken from the ground) 115#/75#
For every time the bar is dropped or set down, immediately perform 10 Burpees before picking it back up.
Second 3 minutes, perform max reps Toes to Bar.
For every time you let go of the bar, immediately perform 10 Air Squats before continuing.

Record total number of S to O and T2B.

Fitness
3 minute AMRAP, perform max reps Shoulder to Overhead (bar must be taken from the ground) 115#/75#
For every time the bar is dropped or set down, immediately perform 10 Burpees before picking it back up.
Rest 3 minutes
3 minute AMRAP, perform max reps Toes to Bar.
For every time you let go of the bar, immediately perform 10 Air Squats before continuing.

Record total number of S to O and T2B