Peak 180 – Group Class

At Home WOD

Warm-up

Metcon (No Measure)

2 Rounds:

:20 Wall calf stretch (each leg)

:30 high knees

10 Alt. Lunges w/ twist

5 Burpees into air squat

BW – DB – KB

Metcon (AMRAP – Rounds and Reps)

Murph Prep

AMRAP x 17

600m Run

5 Burpees

10 Push-ups

15 Air Squats

Scale:

-Kneeling Push-ups
Gaol: 3-6 Rounds

*Every 200m is a rep

Barbell

Metcon (Time)

4 Rounds:

15 Lateral Burpees over Bar

15 Deadlifts

15 Front Squats

RX 115/75

Capacity

Metcon (No Measure)

Run or Row or Bike

2 mile run

or 3000m row or 120 cal bike