
Skill
3 RFQ of
10ea. 1-leg hip thrusts
10 ea. Palof press
WOD
40-30-20-10
Bench press
RKBS
Wall balls
Rx
95/63
53/35
20/14
INT
75/53
45/30
16/13
Scaled
Push-Ups
40/25
14/10 or lower
Swift
3 Rounds of
600m Run
40 Step-ups
20 Box dips
Skill
3 RFQ of
10ea. 1-leg hip thrusts
10 ea. Palof press
WOD
40-30-20-10
Bench press
RKBS
Wall balls
Rx
95/63
53/35
20/14
INT
75/53
45/30
16/13
Scaled
Push-Ups
40/25
14/10 or lower
Swift
3 Rounds of
600m Run
40 Step-ups
20 Box dips