Run/Row 200m or 0.5k Bike x 8min E2MOM
(score is slowest time of the 4)
MainSite WOD
30-20-10 reps for time of: (18min cap)
Right Arm Russian Kettlebell Swings
Left Arm Russian Kettlebell Swings
Kettlebell Goblet Squats
Kettlebells = 24/16kgs RX+32/24 MRX 20/12kgs
Core Development
10 Weighted Sit-ups
20 Kettlebell/Wallball Russian Twists
20 GHD Sit-ups
20cal Ski Erg or 40 Dumbbell/Kettlebell Pullovers
20 Kettlebell/Wallball Russian Twists
20 Hip Extensions
10 Weighted Sit-ups
A. :49 bike
B. 14:42 rx+
Bike-40
WOD-10:39 rx
Core-Done with Hal and Raane
A. :46
B. 14:15 rx+ (thinking about Misty)
C. Basically Complete
♥️
39.2/38.2/37.8/37.4 row
9:00 rx
A: Bike – 0:40/0:39/0:38/0:38
B: 7:32, RX (24Kg)
0:39 row
11:13 rx