MARLANA'S BABY WOD
Practice Day
Marlana has been working as that baby has grown and we want to workout in tribute to her
1: Metcon (AMRAP - Reps)
10 rounds of Rowling:
Each round- row with a slam ball/WB on lap and try to land exactly on 100
*you have to do "back lunge/plank/burpee pushup with a lunge" as the difference
*you cannot re-pull once you pass 90 meters
2: Metcon (AMRAP - Rounds and Reps)
10-Minute AMRAP of:
5 Weighted pull-ups, 20 pounds
10 Push-ups with feet on 30" box
15 Squats holding a 25# plate or DB at chest
*scaled-weighted ring rows with db between thighs
