Pre WOD
6-1 Ladder
Ring Row
Toes to Rings or Bar
KB Double Arm-Bent over Row
6-1 Ladder
Ring Row
Toes to Rings or Bar
KB Double Arm-Bent over Row
WOD
Buy In
500m Row
Then,2 Rounds
50m Walking lunge with 45/35# Plate OH
25 Sit Ups (to scale up, holding plate)
50 Air Squats Holding Plate
25 Push Ups (to scale up, plate on back)
Cash Out
400m Run or 500m Ski
500m Row
Then,2 Rounds
50m Walking lunge with 45/35# Plate OH
25 Sit Ups (to scale up, holding plate)
50 Air Squats Holding Plate
25 Push Ups (to scale up, plate on back)
Cash Out
400m Run or 500m Ski
Post WOD
Stretch and Iron Scap Work
Stretch and Iron Scap Work
Results: 19:16rx (2nd in class)
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