WOD:
#the good life (12 min Cap)
3rds for time:
500m Row
12 Burpees
21 Box Jumps (24/20)
Rest 5 min, then..
EMOMx12
Odd: 10 Toes to bar (Scale Ab Mat Sit Ups)
Even: 10 Thrusters (Scale DB Thrusters)
COMPETITORS:
SESSION 1
1. Run
9 rounds of:
2:15 of Running
:30 seconds of Walking
Goal is to complete the exact same distance on each 2 minute interval.
SESSION 2
1. Conditioning
5 RFT:
5-4-3-2-1 Legless Rope Climbs
15-12-9-6-3 Thrusters, 135/95
2. Conditioning
3 RFT:
Row 500m
12 Burpees
21 Box Jumps, 24/20
3. Strength
A. 8×3 Bench Press
B. 3×10 Bent Over Row
C. 2×20 Walking Lunge steps