Friday 9/21
FitWit Wheel of Destiny 4 x 8 min
Buy In Reps count will be determined by what the team (4-6 people) spins. Start the 8-min clock as soon as all teams spin the wheel. As soon as they are done with their buy in, they go right into the AMRAP for the remainder of the 8-min clock.
Row Station
No buy in
8-min continuous Row
At the top of every min, increase stroke rate by 2 (starting @ 20 SPM)
KB Station
Spin: 2 KB Squat
10 reps of:
Box Jumps
Goblet Side Lunge (total)
Goblet Cleans
Jungle Gym Station
Spin: Burpees
10 reps of:
JG Hamstring Curls
JG Hip Bridge
JG Single Arm Rows (total)
Bodyweight Station
Spin: Run parking lot lap(s)
10 reps of:
Sumo Squats (Adv. Side Lunges [total])
T-Push ups (total)
Sit-Outs (total) Sit-out mod