
WOD
10 RFT of
200m Run
4 C&J
7 Pull-Ups
12 Push-Ups
Rx
135/93
INT
115/73
Assisted pull-ups
Scaled
95/63 or lower
Ring Rows
Assisted Push-Ups
Swift
40-30-20-10
DB PP @ light weight
Lunges (DB or BW)
Russian twists (with 1 DB)
WOD
10 RFT of
200m Run
4 C&J
7 Pull-Ups
12 Push-Ups
Rx
135/93
INT
115/73
Assisted pull-ups
Scaled
95/63 or lower
Ring Rows
Assisted Push-Ups
Swift
40-30-20-10
DB PP @ light weight
Lunges (DB or BW)
Russian twists (with 1 DB)