1 mile run


2 k row


3 mile bike ride

WOD – Hope

[AMRAP]  As Many Reps As Possible

3 Rounds of:

–  1 Minute Burpees for max reps
–  1 Minute Power Snatches for max reps @ 75 / 55
–  1 Minute Box Jumps for max reps @ 24″ / 20 ”
–  1 Minute Thrusters for max reps @ 75 / 55
–  1 Minute C2B Pull-Ups for max reps
–  1 Minute Rest

* C2B = “Chest to Bar”

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute of effort. This is a five-minute round followed by a one-minute break before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

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