MOn, July 17, 2023

WOD

1) 12 min Emom

Wallballs Rx1 20, Rx2 17, Rx3 14

GHDSU Rx1 20, Rx2 17, Rx3 14

Row Cals Rx1 16/13, Rx2 14/11, Rx3 12/9

Box step ups Rx1 20, Rx2 17, Rx3 14

2) Backsquat

5 x 5 same 80% 1 RM

3) 2 RFT

12 Deadlift Rx1 155/105, Rx2 135/85, Rx3 115/65

9 Hang Pwr Clean - same# as above

6 Burpees over Bar

Bike 1000/900m