25-06-2020
FITNESS
Strength
3 sets of
8 each leg front rack reverse lunges
10 bent over row with 2kbs or dbs
WOD
1mile bike/800m run
50 t2b /rx athletes 20 bar muscle up
150 du
800m bike/ 400m run
25 t2b/ rx athletes 15 bar muscle ups
75 du
1mile bike/800m run
BURNOUT
FOR TIME
RUNNING CLOCK
0-16
2 ROUNDS
50/40 cal bike
35 push ups
30 v ups
25 goblet squat
16-30
2 ROUNDS
150 du/300 jump rope
30 slamball
25 box jumps
30 med ball sit ups
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