Mon, Dec 12, 2022

WOD

1) 3 RFT

Wallballs 35 reps Elite 30/20# (both 10ft Target), 25 reps everyone else Rx1 30/20# Rx2 20/14, Rx 14/10

20 Kb swings Elite 80/70, Rx1 70/53, Rx2 62/44, Rx3 53/35

Dus Elite 150, Rx1 100, Rx2 50, Rx3 150 singles

2) Backsquat

5 x 5 ascending

3) 8 min amrap

Row 350/315m

8 Burpees over the Rower