Saturday 4th July

Warm-up
3 Rounds
5x Inchworm Press Ups
10x Tuck Crunches
15x Jump Squats
Metcon (3 Rounds for reps)

In Pairs
AMRAP 8
10x Prison Burpees
20x Synchro Air Squats

Rest 2 Mins

AMRAP 8
30x alt DB Snatches
15x Synchro Down Ups

Rest 2 Mins

AMRAP 8
60x V-Ups
30x Synchro alt Lunges
———-
Scaled/Silvers:

In Pairs
AMRAP 8
5x Prison Burpees
15x Synchro Air Squats

Rest 2 Mins

AMRAP 8
20x alt DB Snatches
10x Synchro Down Ups

Rest 2 Mins

AMRAP 8
30x Tuck Crunch/Sit-ups
20x Synchro alt Lunges

Team Wod Saturday !! Yay ! If you’ve got a buddy grab them for these three fun AMRAPs . There is no minimum requirement for the shared movements you can do as much or as little as you want . When its your turn you want to be going fast as you know your going to get your partners rest and you have the 2 mins in between the amaraps . If you dont have a buddy not to worry these wods can be done solo as well . If solo half the reps on the Prison Burpees,Db Snatches and V-Ups . Keep the synchro numbers the same .