Monday, July 31, 2023

wOD

1) 12 min Emom

Wallballs Rx1 22, Rx2 18, Rx3 14

(If you use 30# for guys or 20# for girls reduce reps by 4)

Kb swings 53/35# Rx1 22, Rx2 18, Rx3 14

(If you use 70# for guys or 53# for girls reduce by 4 reps)

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

2) Backsquat

5x 3 same 90%

3) 4RFT

7 Burpees

Bike cals 25/20

Dus Rx1 75, Rx2 50, Rx3 75 singles