Mon

Beaverton Strength and Conditioning – Bulldog Burn

Bike

A: Metcon (AMRAP – Rounds)

AMRAP 13

30s bike at 80%

30s bike at 90%

8/side alt side lunges w/KB

8/side KB press-mod Tough

Rower

B: Metcon (AMRAP – Rounds)

AMRAP 13

20/15 cal row at 80-85%

Men – 2:00 min pace or more

Ladies – 2:15 pace

8 TTB or hang leg raise to hip high

8 HEAVY wallball

Floor

C: Metcon (AMRAP – Rounds)

EMOM 13 – last section together

20 DUs Or singles

6 burpees to plate

Categories: WOD

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