Daily WOD

Metcon 22 Min Amrap 60 Double under 30 sit up 16 Burpee box jump over

Metcon 4 rounds 80m Farmers carry 400m run 20m weighted lunges Rest as needed

Metcon 5 rounds 400m run 20 Down up rest :90-2:00

Metcon For time : 50 Burpee 40 push up 30 sit up 20 weighted jumping squat Max wallsit 20 weighted jumping squat 30 sit up 40 Push up 50 burpee

Metcon For time: 150 reps Single arm Dumbell/KB/weighted thruster *EMOM 100m run*

Metcon 10 Min Amrap 2,2 4,4 6,6 etc… Jump squat Mountain climbers -Rest 5 min- 10 Min Amrap 2,2 4,4 6,6 Lunges Hand release push ups

Metcon 60 Min Amrap 100m farmers carry 10 wall walk 800m run 50 DU

Metcon 10 rounds 100m sprint 10 burpee 100m sprint Rest 1:1

Metcon 30 Min Amrap 20 weighted lunges 20 Weighted shoulder press :20 star plank / side 40 Double under

Metcon For time: 1 Mile run Rest 2:00 50 Burpee to target Rest 2:00 100 Jump squat