20OCT

W12D5

Warm Up: 5min Row

METCON 1: 14EMOM 1) 6x Burpee 2) 12x Wall Ball

METCON 2: 14AMRAP - 50ft Sled Push @ Body Weight + 1x Rope Climb

METCON 3: 6x 500m Row Hard + 3min Rest interval. During the rest interval between minutes 1-2, max effort push ups