
WOD:
3 RFQ
- :30 each Copenhagen plank
- 12 each Knee-supported external rotation
Skill:
EMOM for 14min (alt)
- 2 Squat cleans & 2 FS
- 4 Bar MU
Int: Chest-to-bar
Scaled: Jumping Bar Muscle-Up
Swift:
For time:
- 1K Ski
- 1K Row
- 2K Bike
TC: 14 min.
WOD:
3 RFQ
Skill:
EMOM for 14min (alt)
Int: Chest-to-bar
Scaled: Jumping Bar Muscle-Up
Swift:
For time:
TC: 14 min.