WOD 12/4/2020

Achieve

Part A.

3 Rounds: (for quality not speed)

500m Row

10 Goblet Squats

10 Box Dips

Part B.

6 Rounds:

2:00 Running clock

200m Run

4 Bar MU’s

Max DU’s in remaining time

Rest :30 Between sets

Scale for MU’s is burpee pull-ups

Score is total DU’s

Fit

Part A.

Same as Achieve

Part B.

6 Rounds:

2:00 Running clock

200m Run

4 Burpee Box Jumps

Max Cal Row in Remaining time

Rest :30 Between sets

Score is Total Cals

“Cash-Out”

800m Row X 2

Rest 1:1