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WOD

“4-Wheel Drive” Cal BBJ SR (AMRAP – Reps)

“4-Wheel Drive”

5 Rounds:

AMRAP 4:

21/15 Calorie Assault Bike/Row/SKi

15 Burpee Box Jumps

Max 10 Meter Shuttle Runs (touch)

Rest 3 Minutes Between Rounds

Rounds begin on the 0:00 – 7:00 – 14:00 – 21:00 – 28:00

Once you finish Cal and BBJ you will complete as many 10m shuttle runs as you can in remaining time

Record total shuttle runs for each round. Your SCORE is LOWEST number of the 5 rounds

RX+-24/20″

RX -Same as RX+

50-59 -15/12 Cal, 12 BBJ

60+-12/8 Cal, 8 BBJ

Basics-0:00/7:00/14:00 12/8 Cal, 8 BBJ

AFTER PARTY

50%: 5 Pause Front Squat (Set 1: 50%)

Front Squat

5-Pause Front Squat Video

55%: 5 Pause Front Squat (Set 2: 55%)

Front Squat

5-Pause Front Squat Video

60%: 5 Pause Front Squat (Set 3: 60%)

Front Squat

5-Pause Front Squat Video

65%: 5 Pause Front Squat (Set 4: 65%)

Front Squat

5-Pause Front Squat Video

70%: 5 Pause Front Squat (Set 5: 70%)

Front Squat

5-Pause Front Squat Video

70%: 5 Pause Front Squat (Set 6: 70%)

Front Squat

5-Pause Front Squat Video

70%: 5 Pause Front Squat (Set 7: 70%)

Front Squat

5-Pause Front Squat Video