WOD - Archiac

Wednesday, April 17, 2013 Red Day



Warm up: 3 RFT
     - 10 burpees
     - 10 sit ups
     - 10 push ups
     - 10 air squats

Strength: 5 of 5 Cleans 80% Max

Metcon: 5 min AMRAP
     - 20 ring dips
     - 20 push ups
     - 20 sit ups
     - 5 burpees
 If you compete 130 reps it becomes a 10 min AMRAP if you complete 260 then a 15 min AMRAP