Mon, Dec 23, 2024

WOD

1) 2 RFT

Row 500/450m

10 Deadlift Rx1 275/185, Rx2 225/155, Rx3 185/125

12 Burpees over the Bar

2) Front squat

5 x 3 ascending

3) 4 Rnds

Bike Erg 750/675m

Dus Rx1 75, Rx2 50, Rx3 75 singles

8 (single arm - do all reps in a set w/same arm) DB thrusters Rx1 50/35, Rx2 40/25, Rx3 35/20 (each round change arms)

T2B Rx1 15. Rx2 12, Rx3 9