Pre WOD
3x200m Row or Ski
Rest :20 Between
Attempt to earn negative splits for each go around. Score is total time.
3x200m Row or Ski
Rest :20 Between
Attempt to earn negative splits for each go around. Score is total time.
WOD1
5:00 Amrap
12 Air Squat
12 Push Up
12 Sit Up
5:00 Amrap
12 Air Squat
12 Push Up
12 Sit Up
Rest 1:00
WOD2 5:00 Amrap
50 Double Under
5 Burpee
5 Pull Up
50 Double Under
5 Burpee
5 Pull Up
Results:
Row: 2:49
WOD1: 5 rounds
WOD2: 4 rnds + 25
Row: 2:49
WOD1: 5 rounds
WOD2: 4 rnds + 25
Extra: back squats working up to 235#
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