Mon, June 26, 2023

WOD

1) 3 RFT (time cap 8:30)

Row 250/225m

20 Wallballs

20 GHDSU

2) Backsquat

3 x 10 same (add weight to Thursdays load)

If your 1RM <= 150# keep weight the same

If you 1RM >=150# but <= 250# then add 5#

If your 1RM is >= 250# then add 10#

3) Bike

Tabata - 8 Rnds

20 sec work/ 10 sec rest for Max calories