WOD
Pair up
30 syncro deadlifts
30 syncro bar facing burpees
400 m run
20 syncro deadlifts
20 syncro bar-facing burpees
400 m Run
10 syncro deadlifts
10 syncro bar-facing burpees
400 m run
Rest 5 minutes, then:
10 syncro thrusters
10 syncro pull-ups
400 m run
20 syncro thrusters
20 syncro pull-ups
400 m run
30 syncro thrusters
30 pull-up
400m run
Rx
185/123
75/53
INT
155/103
65/43
Assisted pull-ups
Scaled
135/93 or lower
45/33
Ring rows
Swift
800m Run
800m Row
800m Ski
80cal Bike
