The One and ONLY Island Box!
Skill 4x200m Sprints
rest EXACTLY 1 min after EACH 200.
Score is total Time.
WOD 3-2-1 AMRAP
3 Min AMRAP
3 Deadlifts
2 Clusters
6 Pushups (make them awesome)
9 Airsquats (dont kid yourself)
REST 1 MIN
2 Min AMRAP
Pick up EACTLY at the rep you finished in the 3 min.
REST 1 MIN
1 Min AMRAP
Pick up EACTLY at the rep you finished in the 2 min.
Score is Rounds + Reps
135/85…115/75…95/65
CLUSTER is a Squat Clean Thruster…OR…Power Clean, Thruster…OR…Power Clean, Front Squat, Push Press…OR…Deadlift, Hang Power Clean, Front Squat, Strict Press…OR…Just do FRAN Already!