HERO WOD FRIDAY

HERO WOD FRIDAY

Metcon (AMRAP – Rounds and Reps)
Dorie
AMRAP (with a Partner) in 20 minutes
Buy In:
150 meter Partner Carry (each)
Then:
Partner A completes 1 round of:
15 American Kettlebell Swings (53/35 lb)
10 Burpees
5 Ground-to-Overheads (95/65 lb)
While Partner B performs:
Max Wall Ball Shots (20/14 lb)
Partners rotate each round until team completes 150 Wall Balls
Then, in time remaining:
AMRAP of the 15/10/5 rep rounds above (one partner working at a time)
On a 20-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written. Once both partners have completed the 150 meter Partner Carry buy in, move on to the next component. Partner A completes 1 round of 15/10/5 while Partner B performs Wall Ball Shots. Partners rotate until 150 Wall Balls have been completed. If there is time remaining on the clock, complete the same AMRAP (15 American Kettlebell Swings, 10 Burpees, 5 Ground-to-Overheads) with one partner working at a time until the 20-minute clock stops.

Score is the total number of rounds and repetitions completed (for both partners) of the 15/10/5 before the 20-minute clock stops.