WOD
3rds not for time
– 8/side Single Arm KB lateral Step-Up
– Max rep tempo pull-ups @ 41×2
6rds
– 10 DB Front Rack Lunges 50/35
– 10 Burpees Over DBs
– 60sec rest
*16min time cap
WOD
For Reps & Cals
– 2min row for cal
– 1min floor press 135/95
– 1min rest
– 2min row for cal
– 1min push-ups
– 1min rest
– 2min row for cal
– 1min floor press 135/95
– 1min rest
– 2min row for cal
– 1min push-ups
WOD
For Time:
1000m Run / 1250m Row / 3000m Bike
Then,
5 Rounds
– 10 Box Jump Overs
– 10 Weighted Sit-Up
– 15 Wall Balls
Then,
1000m Run / 1250m Row / 3000m Bike
*20minute time cap
