Rowing Sprints 2X 150 Meters 30 Second rest 200 Meters 30 Second rest 250 Meters 30 Second rest
Wod 3X 6 Power Cleans 155/105 12 Kettlebell Swings 53/35 CC: 185/130, 70/53
Post Wod 5X 30 Second Plate Pinch 35/25 10-15 GHD Sit-ups(scale with med-ball sit-up)
12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups
A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows
A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike