Metcon
In teams of 2:
0:00 – 10:00
20 Box Jumps (24, 20)
20 DB Renegade Rows (50, 35)
20 Calorie Bike
12:00 – 22:00
20 Plate G2OH (45, 25)
20 DB Squats
20 Hollow Rocks
24:00 – 30:00
50 Banded Triceps Pushdowns
50 Banded Pull-aparts
HOME WOD
With a 30 Minute Clock
AMRAP
0:00 – 10:00
10 DB Box Step Up
20 DB Renegade Rows
100m Run
12:00 – 22:00
10 Ground to Overhead
20 Hollow Rocks
10 DB Squats
24:00 – 30:00
50 Shoulder Taps
50 Banded Pull-aparts