WOD - Fri 19th Jan

Metcon

Team of 3:

AMRAP in 35:

200m Run

Max rep Bench press @BW

200m Run

Max rep Muscle-up

*Run as a team, then each team member takes a turn at a max set Bench press, before leaving for the run again as a team. Repeat the process for the muscle-ups.

Conditioning

For time:

10x300m Row

*Rest :30 b/t

Competition

Weightlifting:

EMOM for 10:

3 Front squat @70-75% + 10/6 Assault bike cals

*Scale to ensure you finish under :30 each round