WOD

“The Spin”

METCON

5 Rounds of AMRAP 1
Medball Cleans
DB Push Press
Row
Rest

Weight: 20/14, 50/35

MASTERS

5 Rounds of AMRAP 1
Medball Cleans
DB Push Press
Row
Rest

Weight: 14/10, 35/20

MOVE

5 Rounds of AMRAP 1
Medball Cleans
DB Push Press
Row
Rest

Weight: 10/6, 25/15

WOD GUIDANCE & GOALS
Today’s workout has the same flow and stimulus as “Fight Gone Bad”. You’ll spend one minute at each exercise, accumulating as many reps as possible within that minute. Once the minute is up, you’ll immediately move to the next exercise and keep a continuous count from one exercise to the next. During the rest period, write down your total for the round, and at the end you’ll tally up your five rounds for a grand total. Try for 20 medball cleans, 20-30 push press, and 10-15 cals on the rower, per round.

Courtesy of CFK

Post Total Reps to Comments.

HOME WOD

5 Rounds of AMRAP 1
Squats
Push Ups
Sit Ups
Rest

ENDURANCE

4x600m, on the 5 min