4 Min AMRAP
12 GHDs
50FT DBL OH Carry
Rest 2 mins
4 min AMRAP
15 Hollow rocks
12 WB Wood chopper slams
Split with a partner for time, alternate full rounds
8 Rounds (4e)
500m Ski
5 Renegade rows 50/35 (with pushup between)
100ft Farmers Carry
Program Notes:
Building off of last weeks core work with a little more volume. This is a good week to tryusing the GHD is you havent before. Your wod is a hydroxy style pacer between you and
a partner. Getting some more time on the skierg as well as mixing in some grip and core work. Renegade today is Row (R), pushup, row (L)= 1 rep
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+:
Intermediate: 40/30
Scaled: 2min row Knee pushup between rows
Beginner: 2 min row, Knee pushup between rows
Longevity:*** if needed, kipping, risk vs. reward moves