B’s B-Day WOD

B’s B-Day WOD

Warm-up
5Star any machine
2 minutes any machine

Metcon
Metcon (AMRAP – Rounds and Reps)
15 amrap:
5 backs squats 135/105 lbs
7 box jumps 30/24 inch
9 ball slams 50/40 lbs

back squats taken from the floor

Metcon
Metcon (AMRAP – Rounds and Reps)
buy in
800m run
cash out
800m run

score is 1/2 mile times added together plus rounds and reps!
example:
10 rounds +12 minutes 21 seconds

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