Main – WOD
Metcon (AMRAP – Reps)
As Teams of 3. Score=(the square root of total reps x pi(3.141592653)) – (# of teammates performing singles x 100).
40 Min AMRAP with a running clock:
Minutes 1-12:
Teammate 1: Row 40 Calories
Teammate 2: Max Reps Shuttle Sprints
Teammate 3: Max Reps DUs
(Rotate stations every 40 Calories on the Rower)
Minutes 12-14: Rest/Set Up Bar
Minutes 14-26:
Max Reps Cleans 135/95
One works at a time
Minutes 26-28: Rest/Move Bars
Minutes 28-40:
Teammate 1: 15 Pull-Ups
Teammate 2: Max Reps Push-Ups
Teammate 3: Max Reps Air Squats
(Rotate stations every 15 Pull-Ups)