WOD
On a continuously running clock complete 2 cycles of the following:
AMRAP in 3 minutes:
DB Renegade row x 8 (4/arm)
DB Box step-up x 12 (6/leg)
In three minutes complete 2 minutes of rowing at conversation pace.
AMRAP in 3 minutes of:
30m prowler push
60m shuttle run (30m out & back)
In 3 minutes complete 2 minutes on the air dyne at conversation pace.
AMRAP in 3 minutes of:
Slammer x 8
Sit-up x 12
In 3 minutes complete 2 minutes of skipping rope at conversation pace.
Post the sum of the two cycles for each of the three AMRAPs & Prowler/DB/Slammer loads.
Name Sum of 2 Prowler/DB/Slmr
Joy 258
Heather 257 30 12 15
Sojo 296 90 35 30
MenneM 37rds 50 25 30
Tom 35 60 20 30
Kirk 22rds 30 20 25
Diane 245 30 10 10
Tina 241 30 15 15
Beth I Finished
Joel 253 50 30 25
KK 261.5 90 20 25
MCK I finished all rounds
Brad 16.25rds 50 35 25