Warm-Up(0:00 – 15:00)
Mobility: Floss Shoulders, 2:00/side
3 Steady Rounds
Row 200m
10 Push Ups
10 Sit Ups
Strength/Skill(15:00 – 35:00)
Back Squat: 4×5 at 90% of your new 5RM you established on Monday.
Otherwise do a 3×3 at moderate weight.
WOD(40:00 – 60:00): Strict 20:00 Time Cap
Fitness/Performance
25-20-15-10-5
Cal Row/Bike/Ski
Sit Ups
Burpees
Competition
For Time (reset your rower each time)
8 Bar Muscle Ups
24 Bar facing burpees
12 Cal Row
6 Bar Muscle Ups
18 Bar facing burpees
9 Cal Row
4 Bar Muscle Ups
12 Bar facing burpees
6 Cal Row
2 Bar Muscle Ups
6 Bar facing burpees
3 Cal Row
