Tuesday 7/18 WOD


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20 Mins @ 75% effort:
300 Meter Run
6 ALT TGU tough 
12 Russian Swings
24 Step Ups
+
Fitness:
For Time:
50/35 Cal Row then...

5 Rounds of..

10 Burpees
10 TTB or KTE or AB-Mat Situps....then into

...50/35 Cal Row to finish!

Performance

20 Mins @ 75% effort:

100 Meter DB Farmers Carry @ 60-75/45-50#

200 Meter Run

300 meter Ski

48 Single Unders

+

For Time with a 20 Min Cap 

3 Rounds:

50 DU

20 Wallballs @ 20/14#...

+

45/30 Cal Bike ...

+

2 Rounds:

50 DU

20 Wallballs @ 20/14#

+

30/20 Cal Bike

+

1 Round:

50 DU

20 Wallballs @ 20/14#

+

15/10 Cal Bike

 

 

Notes:

Complete three rounds of DU /WB then immediately Into 45/30 Cal bIke then 2 rounds of DU/WB then 30/20 cal bike then 1 round DU/WB then sprint finish 15/10 cal bike

 


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