WARM UP:
400 M. Run or Row
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squat
5 Inch Worms + Scorpions
Then:
Mobility
WIN
WOD:
3 Rounds
30 Thrusters (95/65)
30 Lateral Burpees
Then:
120/100 Cal Row
Then:
2 Rounds
30 Front Squats (135/95)
30 C2B Pull Ups
Then:
120/100 Cal Row
Then:
1 Round
30 S2O (185/125)
30 Burpee C2B
Then:
120/100 Cal Row
*35 min cap.
Recent Posts
