The Journey Continues….

Friday 6am, 745, 9am, 12-1 (OG), 430, 530pm

Skill Review: Double Under Practice

WOD: Jerry*

1600m Run

2000m Row

1600m Run

*Easy Pace for those doing 17.5–Athletes can go in heats to account for rower needs. ¬†Second Group starts run after first group finishes run.



Sunday 830 Partner WOD/930-1100 OG

WOD: AMCAP 20 (As many cals as possible)

One Athlete Rows or Bikes for Cals*

One Athlete Performs:

5 S2OH 105/75

5 Bar Over Burpees

25 Double Unders

*Athletes switch after completing above triplet until time has expired



Saturday 830 17.4/930-1100 OG

WOD: 17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb./155
55 wall-ball shots, 20-lb. ball to 10-ft. target or 14lb to 9-ft. target
55-calorie row
55 handstand push-ups