SWOD
Back Squat
3 x 5 @ 65% of 5RM
1 x AMRAP @ 65% of 5RM
WOD
Complete as many reps as possible in 20 minutes of:
20-in Box Step Ups w/ 20/14 weight vest
……….
BURN
30 sec on, 30 sec rest…
Burpees, Push-ups, Squats, and Sit-ups
*Scores will be recorded- add up reps for total score
AMRAP 2 minutes:
8 Cal Bike Sprint / 20 Gorilla Squats
4 Devil’s Press
– rest 2 min –
AMRAP 3 minutes:
8 Cal Bike Sprint / 20 Gorilla Squats
6 Devil’s Press
– rest 2 min –
AMRAP 4 minutes:
8 Cal Bike Sprint / 20 Gorilla Squats
8 Devil’s Press
– rest 2 min –
AMRAP 5 minutes:
8 Cal Bike Sprint / 20 Gorilla Squats
10 Devil’s Press
