Clamtown CF – Location – WOD
Workout Option 1
Mexican Hot Chocolate (AMRAP – Rounds and Reps)
Freedom (RX’d)
“Death By Burpees”
Every 1:00 for as Long as Possible
1 Rep in the first minute
2 Reps in the second minute
3 Reps in the third minute
etc.
Score = last round successfully completed + reps into the next round.
Independence
No Change to Workout
Liberty
Death By Up Downs
Target Round: 14+
Minimum Round before scaling: 10
Workout Option 2
Option 2: Zone 2/Recovery (Time)
45-60 Minute AMRAP (Zone 2 Pace)
Buy In: 5,000m Row
-Then-
In remaining time, AMRAP:
1,000m Ski (or 60/48 cal Air Bike or 800m Run)
100ft Farmers Carry (2×70/50)
45 Sec Stir the Pot
(KG conv: 32.5/22.5 DBs)
Stir the Pot
