Wednesday Oct 28

Conditioning
“Round and Round”
AMRAP 16:
Buy in: 75/50 Cal Bike erg
Time Remaining
AMRAP
15 Box Jump Overs (24/20)
12 Chest 2 Bar Pullups
9 Double DB Power Cleans (50/35)
Or Barbell Power Cleans (135/95)
*equal Cal Row, 50/35 Assault Bike

Core Work
2-3 Rds
20 GHD or Weighted AB Mat situps
1 min plank
30 sec plank (R)
30 sec plank (L)
Rest 2 min between

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD