Fri, Jan 20, 2023

WOD

1) 3 RFT

Bar Mups E 15, Rx1 9, Rx2 15 C2B, Rx3 15 pull-ups

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

Kb OH squat E 12 #70/53, Rx1 8 #53/35 , Rx2 8 #35/20, Rx3 12 Kb swings #70/53

(Oh squat one KB)

2) Bench Press

3 x 12 ascending

3) Bike

50/40 cals for Time every min get off and do 5 BURPEES