FRI, OCT 16, 2020

WOD

1) 3 RFT

Run 200m

Rope Climbs Rx1 3, Rx2 2, Rx3 1

10 Target Burpees -for Burpees jump to pullup bar 6 inches out of reach

2) Bench Press

6 x 3 ascending 3 sec pause - 1 inch above chest

3) 2 RFT

Sumo Hi Pull Rx1 135/75, Rx2 115/75, Rx3 95/65

HSPU Rx1 15, Rx2 10, Rx3 15/10 push-ups

Row 250/225m

pushup 15/10