Warm-Up 3 Sets: 125 Meter Row10 Air Squats20 Jumping Jacks Strength/Skill Complete 5 Sets: Back Squat x 5 Reps @ 77%Seated DB Press or Strict HSPU x 5 Reps WOD Row 500 meters for time (max effort) Then, Row the amount of time it took to complete your first effort. Record the distance. Then, Row the distance you completed during your second effort. Record the time it takes. Rest 3 Minutes between each set Score example: 1:40, 480m, 1:45 Compare to 7/10/2020 Sweat Class Warm-up 3 Sets: 2 Lunge, lunge squat complex3 inchworms10 jumping jacks WOD 5 Minute AMRAP: 10 KBS10 Wall balls Rest 2 Minutes 5 Minute AMRAP: 7 dips14 lungesRest 2min. Rest 2 Minutes 5 Minute AMRAP: 1-3 wall walks20 double unders/40 singles Rest 2 Minutes
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