Wednesday June 26

FIT

WOD

EMOM 12
Min 1) 15/12 Ski Erg Calories
Min 2) 15 Wall Balls
Min 3) 200m Run
Min 4) Rest/Finish Run*

*Essentially you have the last two minutes to complete the run, but you want to do it as quick as possible for longer rest

D - Modify Cals to be done within 50 seconds, Choose wall ball
F - 20/14
P - 30/20

--Rest 1:00--

3 ROUNDS:
20 KB Swings
16 Pistols
12 V Ups

--Rest 2:00--

3 ROUNDS:
20 DB Hang Snatches
16 Single DB Lunges
12 Sit Ups

D - Choose weights, Step Ups
F - 35/25[KB], 35/20[DB]
P - 50/35[KB & DB]

---

BURN

SWEAT STEADY

In 30 mins complete
800m run
50 DB snatch
50 DBL DB front rack lunge
50 DBL DB s2o
400m run
30 DB snatch
30 DBL DB front rack lunge
30 DBL DB s2o
200 m run
10 DB snatch
10 DBL DB front rack lunge
10 DBL DB s2o

if finished before 30 min accumulate plank