HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for qualityu
:30sec Jump Rope

10 Bootstrap Squats

10/each Bent Over Y-T-W

:30sec Plank Shoulder Taps

B: Metcon (Time)

3 person team WOD
"Grown Ups"

For Time:

800m Run *Holding Rope Together

200 Double Unders *split

200m Run *Holding KBs

40 Synchro Goblet Squats

200m Run *Holding DBs

60 Synchro Alt DB Snatch

200m Run *Holding Wall Balls

80 Synchro Wall Balls

KB: (R+70/53, Rx 53/44)

DB: (R+50/35, Rx 40/25)

WB: (R+20/14, Rx 16/12)

Time Domain: 20:00-25:00

Time Cap: 25:00

*Bike sub 60/42 and 15/10