WOD
PH:
2x
lat pulldowns
Hollow Rock
lat pulldowns
Hollow Rock
A:
2-3x
kip swings
rope turns
row progression
kip swings
rope turns
row progression
TEST: Metcon (Time)
500m row
RX: Metcon (3 Rounds for time)
3x each for time
750m Row
50 Double Unders
25 Toes 2 Bar
750m Row
50 Double Unders
25 Toes 2 Bar
O1: Metcon (3 Rounds for time)
3x each for time
750m Row
25-35 Double Unders
25 Knees to Chest
750m Row
25-35 Double Unders
25 Knees to Chest
O2: Metcon (3 Rounds for time)
3x each for time
500m Row
100-150 Single Unders
15-25 Sit-ups
500m Row
100-150 Single Unders
15-25 Sit-ups
