WOD:
#Metcon
0-5min
600m Run (Rx+45/30 Cal Bike)
Max Russian KB Swings (70/53lbs)
5-10min
AMRAP
10 Pushups
10 KB Sumo Deadlift High Pull (*Scale to Deadlifts)
10 Sit Ups
10-15min
Row 500m or Run 400m
Max Russian KB Swings (70/53lbs)
15-20 min
AMRAP
10 Up Downs
10 KB Sumo Deadlift High Pulls (*Scale to Deadlifts)
10 Sit Ups
20-25 min
400m Run or 500m Row
Max Russian KB Swings 70/53lbs
25-30 min
AMRAP
10 Push Ups
10 KB Sumo Deadlift High Pulls (*Scale to Deadlifts)
10 Sit Ups
OPTIONAL OPEN GYM BODYBUILDING WOD:
3 rounds
10 dumbbell hammer curls (moderate) (each side)
10 double dumbbell skull crushers (moderate)
3 rounds
15 Lat Pull Downs (moderate) or Ring Rows
15 Double Dumbbell Seated Floor Press (moderate)
3 rounds
30 banded curls (light)
15 dumbbell kickback extensions (light) (each side)
3 rounds
30 banded rows (light)
30 banded arnold press (light)
