WOD: August 29th, 2017

METCON

Fitness
AMRAP 5
40/30 Calorie Row, SkiErg, or AD
AMRAP Macho Man (45/35)
rest 5 minutes
AMRAP 5
30/20 Calorie Row, SkiErg, or AD
AMRAP Macho Man (55/45)
rest 5 minutes
AMRAP 5
20/10 Calorie Row, SkiErg, or AD
AMRAP Macho Man (65/55)

Scaled
AMRAP 5
50/35 Calorie Row, SkiErg, or AD
AMRAP Macho Man (95/65)
rest 5 minutes
AMRAP 5
35/25 Calorie Row, SkiErg, or AD
AMRAP Macho Man (115/85)
rest 5 minutes
AMRAP 5
20/15 Calorie Row, SkiErg, or AD
AMRAP Macho Man (135/105)

RX
AMRAP 5
50/35 Calorie Row, SkiErg, or AD
AMRAP Macho Man (135/95)
rest 5 minutes
AMRAP 5
35/25 Calorie Row, SkiErg, or AD
AMRAP Macho Man (155/105)
rest 5 minutes
AMRAP 5
20/15 Calorie Row, SkiErg, or AD
AMRAP Macho Man (185/135)

“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks = 1 rep
*run option: 800m/600m/400m

Gymnastic/Skill/ROMWOD

1.
6 min AMRAP,
1,2,3,4,5 … etc:
unbroken T2B
*If you have to break it up, start over at 4 reps and continue climbing again

2.
ROMWOD