BM Program

WORKOUT OF THE DAY

COMPETITOR

Team wod x2:

1000 m skierg

50 syncro pull up

50 partner wall ball

750 m skierg

30 syncro chest to bar

50 partner wall ball

500 m skierg

10 syncro bar muscle up

50 partner wall ball

Individual

450 m skierg

50 pull up

25wall ball

350 m skierg

30 chest to bar

25 wall ball

250 m skierg

10 bar muscle up

25 wall ball

CLASS

STREGTH STAMINA

12 min emom

odd: amrap back squat

even: 200m run

Rx: 90/60kg

Scaled: 70/45kg

Rookie: 50/35

CONDITIONING

7 min amrap

9 american swing 32/24

12 box jump over

15 sit up