28 10월 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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