Blog

Oct
14
Skill & WOD 10/15/19


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Skill






5min AMRAP
:15 Hanging flutter L-sit


:15 Hanging L-sit
20 Russian twists






WOD






4K Row
*E3M stop and perform 5 Devil's presses


Rx


50/35


INT


40/25


Scaled


3000m Row


30/20 or lower



Swift


Lift:


3x12 ea. renegade row (non alternating)






Breathe:






30-20-10
DB snatches
DB step-ups (goblet squat position)