10.28~11.01 WOD

10.28~11.01 WOD

Mon

20.3

OR

Row 5km

 

Tues

20 min EMOM

A. 15/12 cal Bike

B. 10 Burpee over Box

C. 15/12 T2B

D. 10 MB Hollow Rock @20/14 lbs

E. 15/12 Ring Dips

 

Wed

Snatch x 1 x 3 sets

5 Rds of

P1: 80 DU

P2: ME OHS @135/95 lbs

 

Thurs

Macho Man

20 min EMOM

3 Power Cleans+3 Front Squats+3 S2OH

*start light and build up in weight

*aim to last all 20 min (rest as needed)

 

Fri

4 RFT

Row 500m

30 HR Pushups

15 C2B Pull-ups

OR

20.4

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