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)