9/13/18
WARM UP
2 RDS
10 CAL BIKE
10 ONE LEGGED SQUATS EACH SIDE
WOD
EMOM FOR 10 MIN
ODD ROUNDS
7 FROM THE RACH BACK SQUATS 65/95 ( if you can increase 10lb each round)
7 SQUAT JUMPS ( butt to heels)
EVEN ROUNDS
7 DB BACK LUNGES 20/30
7 RENEGADE ROWS 20/30
REST 2 MIN
TEAMS OF 3 RELAY(3 RDS)
50M PROWLER 25/45
100M SPRINT
EWOD
Row
100-250-500-250-100
Run
200-400-800-400-200
*Work:Rest 1:1
