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Friday, September 30, 2022

Core: 

4 Sets for Quality:

5 Barbell Ab Roll-outs

20 Dead Bugs

:30 KB Suitcase Hold/Side

WOD:

Solo: 

4 Rounds: 

1 Mile Bike (750 Meter Row)

10 Front Squats

20 Toes to Bar

-Rest 2:00 After Each Set-

Team: 

4 Rounds (Split As Needed):

2 Mile Bike (1,200 Meter Row)

20 Front Squats

40 Toes to Bar

(No Rest Between Rounds)

Rx+: 185/125#, 15 Toes to Bar

Rx: 155/105#, Toes to Bar

Intermediate: 105/75#, ½ Toes to Bar or Leg Raises

Beginner: 75/55#, Knee Raises

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