Workout for Saturday, July 17th

Outdoor Classes will be coached on Tuesdays and Thursdays at 7am at Kiwanis Park.
Gym Workout

3 Person Team Workout:
*Teams can move through amraps in any order*

3×10:00 AMRAP w/2:00 rest between:

Row for meters

*Rotate every 250m*
only one athlete is working at a time here, so row hard

8 DBL DB Thruster
8 T2B/K2C
8 Box Jump-Over

Athlete 1 does thrusters,
Athlete 2 does T2B/K2C
Athlete 1 does BJO
Athlete 2 does thrusters. . . etc

this continues for the 10:00. While 2 athletes work on amrap, one athlete runs 400m. When that athlete get backs, they jump right into rotation and another athlete goes on 400m run. this continues for entire amrap, rotating thorugh athletes for run. all athletes have to run in rotation.

Score is total reps of AMRAP.
1 round of amrap = 24 reps

10:00 EMOM:
Min 1) ME KBS
Min 2) ME Wallballs
Min 3) Rest

Each athlete starts on one of the minutes, and moves through EMOM in order from wherever they start. Score is total reps of all three athletes.