
Skill
3 RFQ
10 ea. 1-arm Upright DB rows
10 Banded face pulls
10 Banded lat pulls
WOD
4 Rounds
40 Step-ups
400m Run
Rx
24/20"
Vest
INT
24/20"
Scaled
20/16”
2x200m & 2x400m
Swift
14min EMOM
14 Wall balls
14 T2B Attempts
Skill
3 RFQ
10 ea. 1-arm Upright DB rows
10 Banded face pulls
10 Banded lat pulls
WOD
4 Rounds
40 Step-ups
400m Run
Rx
24/20"
Vest
INT
24/20"
Scaled
20/16”
2x200m & 2x400m
Swift
14min EMOM
14 Wall balls
14 T2B Attempts