10/05/2019

Encinitas – Group Class

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Warm-up

400m Run or Bike/Row 2 min

50 foot walking lunge

30 Doulble under or 50 single under

10 Push Up

15 light kb swing

10 single arm DB Press

30 hollow rock

Metcon

Metcon (AMRAP – Reps)

2 person Team WOD

Alternate Rounds (only 1 person works at a time)

Teams may start on any event, to allow separation

2 min rest between WODS…

WOD A

13 min Amrap

12/9 Cal Row

6 Burpee Rower Hop

WOD B

13 min Amrap

10/7 Cal Assault Bike

15 KB Swing 55/35 (Rx + 70/55)

WOD C

13 min Amrap

30 Double Unders*

5 Ground to OH 135/95 (Rx= 155/110)

scale 50 singles