WOD – 223.9 –

Durability

Sprinting Warm Up + Wrist Extension & Flexion w/ Barbell

Skill/Strength

Warm Up for the WOD

WOD

3 Minutes of Work – 9 Minutes of Rest x 3 Sets

Each 3 Minute period starts with 750/500 Meter Erg Bike (Damper L10/L7)

immediately followed by

Set 1 – AMRAP Bear Crawl (1 Lap = 20 Points)

Set 2 – AMRAP MB Shuttle Sprint (30/20# MB) (1 Lap = 3 Points)

Set 3 – AMRAP DB Goblet Walking Lunges (50/35) (1 Step = 1 Point)

Scores from Tuesday

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