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