WOD – Recover or Re-Test Makeup

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You have all been crushing these past six weeks and it shows! If you have done both re-tests it is time to recover today and get your body ready for some more 2018 gains while we still have the time! For those of you who may have missed either re-test but have put in the hard work – today is the day to make it up! (Either DT or 1 Mile + TTB)

A) SPRINT STATION

10 Min AMRAP
300 Meter Row
3 Agility Ladder
60 Meters Sled Push (light & fast)

**rest 1 min After each Round
Meant to be high intensity station
** 2 min of rest between A, B, C (10 min AMRAPS)

B) DELTS ON FIRE

10 min AMRAP
12 DB Bench press
60 sec Battle Ropes
3 Wall Walks + 3/3 Shoulder Taps

C) THE REAL PUMP

10 Min AMRAP
12 Strict Ring Rows (3 sec eccentric)
10 Bent Over Row
8 Hang DB Cleans

D) ROMWOD AND BREATHING

10 Min Romwod
Nasal Breathing only – exhale double the time for inhale (inhale 3 sec / exhale 6 sec)

by Peak360° CrossFit / 12.05.2018

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