Run/Row 200m or Bike 0.5K – – E3MOM x 12min
(score is the slowest time of the 4)
MainSite WOD
7 Rounds For Time: (21min cap)
7 One Arm Dumbbell Devil’s Press
100m One Arm Farmer Carry
*switch arm as needed*
Dumbbells = 50/35lbs RX+65/70/75 – 45/50/55 MRX35/20
Core Isometric Tester:
1min Dip Hold straight to
1min Ring Hang straight to
1min High Plank Hold straight to
1min Hollow Hold straight to
1min Low Plank Hold straight to
1min Bar Hang
A. :39, :37, :37, :37
B. 13:39 rx
C. Complete
39,38,37,37 bike
15:26 rx
At home:
A. :31
B. 13:35 rx
A. Row 39 | 39-39-39-38 |
B. 13:57 Rx+ #65