Warm up: 250 row, 2 x 20 s hs hold, 10 squats, 10 sit ups, 10 push ups
A) 4 x 250 m row (rest 2 min btwn ea)
B) 6 min AMRAP
30 s (accumulated) HS hold (scale is oh plate hold AHAP)
10 alt pistols (scale is 20 air squats, no pistols mods today)
C) 6 min AMRAP
5 mb get ups AHAP
10 hand release push ups
Rest 2-5 min btwn AMRAPS
Score is slowest 250 m time and total rds including partials
The 8 am guns for the leaderboard
The 4:30 pm holds their own
And a thank you to Ray from CF Blur in Scottsdale AZ for dropping in and wodding with us.
A) 4 x 250 m row (rest 2 min btwn ea)
B) 6 min AMRAP
30 s (accumulated) HS hold (scale is oh plate hold AHAP)
10 alt pistols (scale is 20 air squats, no pistols mods today)
C) 6 min AMRAP
5 mb get ups AHAP
10 hand release push ups
Rest 2-5 min btwn AMRAPS
Score is slowest 250 m time and total rds including partials
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And a thank you to Ray from CF Blur in Scottsdale AZ for dropping in and wodding with us.
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