W.O.D

FRIDAY, JULY 5

CLASSES AT 8, 9, 10 & 11 ONLY

AMRAP(3):
20/15 Calorie Row
GTO 95#/65# (45/25#) until time expires
Record number of GTO done at this weight

REST 2 minutes

AMRAP(4):
20/15 Calorie Row
GTO 115#/75# (55/30#) till time expires.
Record the number of GTO done at this weight

REST 2 minutes

AMRAP(5):
25/20 Calorie Row
GTO 135#/95# (65/35#) till time expires.
Record the number of GTO done at this weight

REST 2 minutes

AMRAP(6):
25/20 Calorie Row
GTO 165#/115# (75/40#) till time expires.
Record the number of GTO done at this weight

* all GTO reps done in the 1st AMRAP are worth 1 point, 2 points for the 2nd AMRAP, 3 points for the 3rd AMRAP, 4 points for the 4th AMRAP. add up the points for the WOD's score

Core - 3x10 GHD sit ups