tim
Main – WOD
Warm-up
Metcon (No Measure)
Jump Rope 2 min
3 Rds
10 Ring Rows
10 Push Ups
L Side Plank :30
R Side Plank :30
X 3
Weightlifting
Pendlay Row (3×5 @ 20X0 5 lb more than last week)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP @ 80%/Sustainable Pace
12 Air Squats
6 Wall Walks
10 KB Swings [53/35]
45 Double Unders
rest 2 min…
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP @ 80%/Sustainable Pace
4 Wall Walks
10 Air Squats
30 Double Unders
8 KB Swings [53/35]