12 Minutes Minute 1 – max Double Unders Minute 2 – Max HS Hold (1 attempt per round) Minute 3- Hollow Hold
400m Run (Time)
Fit Test 400m Run For Time
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Teams of 2(same ability) 200m Med ball Run (20,14) 10 Partner Medball Situp Throws
â€“One teammate works at a time. First teamate completes the run and situps. After 10th throw second teammate can start their run. Every time the ball is dropped it is a 5 burpee penalty each to be done at the end of the WOD. Ball must touch the ground overhead while doing the Situp and then as you sit up you throw it to your standing partner who catches the ball and then throws it back to you. Coach will help keep track of penalties.