Mon, Jan 4, 2020

WOD

1) 15 min emom

T2B Rx1 20, Rx2 17, Rx3 14

KB Box step ups Rx1 18, Rx2 16, Rx3 14 53/35# 24/20”

Row cals Rx1 18/14, Rx2 15/12, Rx3 12/10

Every round subtract one rep from movements

2) Backsquat

5 x 4 Rx1 275/195,Rx2 245/165, Rx3 205/135

1st rep - normal rep, 2nd Rep - pause 3 sec bottom -3rd rep - same as 1st -4th same as 2nd

3) For Time

Row500/450m then 10burpees over Rower

Row 400/360m then 8 burpees over Rower

Row 300/270m then 6 burpees over Rower