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Coach Led Down/Backs


12min to complete: 4×8 Goblet Squats (AHAP) 4×8 Perfect Push-ups 4×8 Bent Over Dumbbell Flys *any order. Just get through the work


Metcon (Time)

Partner WOD: 5 Rounds 250m Row 15 Wall Balls 10 Jumping Squats *rest 1min after last partner is done each round *relay style. Both partners complete all work. Once partner 1 is off the rower, partner 2 starts. *18min cap

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP: 7 Renegade Push-ups (mod) 7 Sit-ups 7 Push Press (mod) *use same weight for PUs and push press


5 min Foam Roll

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