WOD

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 40 Min AMRAP. 25lbs Weighted Vest For First 20 Mins5 Burpees 5 Press Ups 12 Squats

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 10-20-30-20-10. Reps. 45lbs SandbagBO Rows Thruster Walking Lunges Front Squats

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) For Time. 45lbs Sandbag250 Devils Press

Blue Ridge Fitness – Cross Training Warm-up Superset Back Squat (5xME/30s ) WT: Athlete Choice Ring Dips (5xMW/30s) Transition: (3m) Metcon Metcon (Time) 30 C & J 10 @ 95/65# 10@ 135/95# 10 @ 185/120# *50 DU after each setWT: start at 40% and climb accordingly CAP: (8m)

Blue Ridge Fitness – HDS-Hybrid Athlete

Blue Ridge Fitness – Cross Training Warm-up Superset Back Squat (5xME/30s ) WT: Athlete Choice Ring Dips (5xMW/30s) Transition: (3m) Metcon Metcon (Time) 30 C & J 10 @ 95/65# 10@ 135/95# 10 @ 185/120# *50 DU after each setWT: start at 40% and climb accordingly CAP: (8m)

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 40 Min EMOM. 45lbs SandbagOdds – 10 Thrusters Evens – 4 Get Ups (2 each side) Metcon (Time) 10 * 400m RepeatsWork :Rest 1: 1.5

Blue Ridge Fitness – Cross Training Warm-up Core GHD Sit-ups (3xME/30s) 30s rest between sets Reverse Hypers (3xME/30s) 30s Rest between sets Ring Rollout (3xME/30s) 30s Rest each set *Transition (2m) Metcon Metcon (5 Rounds for time) 100m Run 60s Rest 200m Run 2m Rest 300m Run 3m Rest 400m Run 4m Rest 500m Run