WOD

12 Minute AMRAP

Warm-up
Warm-up
3 Rounds
10 Ab Mat Sit Ups
10 Air Squats
10 Russian Swings

Weightlifting
Back Squat (3×12 50% of MAX)

Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
RX
200 Meter Run
5 Push-ups
10 KBS 2/1.5 Pood
15 Goblet Squats 2/1.5 Pood
20 Double Unders

Scaled
200 Meter Run/Row
5 Pushups
10 KBS 1.5/1 Pood
15 Goblet Squats 1.5/1 Pood
60 Single Jump Rope

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