Clamtown CF – Location – WOD
Workout Option 1
I Want Candy (AMRAP – Rounds and Reps)
Freedom (RX’d)
AMRAP 20:00
20 Lateral Box Step Ups (20)
15 Ring Rows (Or 5 Strict Pull Ups)
15/12 Calorie Row
Independence
AMRAP 20:00
15 Lateral Box Step Ups (20)
15 Ring Rows (Or 5 Strict Pull Ups)
12/10 Calorie Row
Liberty
AMRAP 20:00
15 Box Step Ups (16)
10 Ring Rows (Or 5 Banded Strict Pull Ups)
10/8 Calorie Row
Target Rounds: 7+ Rounds
Minimum Number of Rounds before Scaling: 5 rounds
Workout Option 2
Option 2: Zone 2/Recovery (Time)
45-60 Minute AMRAP (Zone 2 Pace)
Buy In: 4,000m Row
-Then-
In remaining time:
1,000m Ski (or 60/50 cal Air Bike or 800m Run)
30 Second Flutter Kick
100ft Farmers Carry (2×50/2×35)
