3/22/23

Strength:

Rear foot elevated goblet split squat (40×1 tempo)
6 sets of 10-12 reps
– Rest 30 seconds between sets
*alternate sides per set (3 sets/side)

 

“Bought In”

2 sets for Max Reps:

2 min window :
350/300m row
max rep wall walks

–rest 1 min–

2 min window :
350/300m row
max rep rope climbs

–rest 1 min —

2 min window
350/300m row
max rep KB swings @24/16kg

–rest 1 min —

– Start at different stations and staggered to accommodate for class size

Scaling:
– Cap all rows at 90 seconds and lower to 300/250m if needed.
– Scale wall walks to a comfortable distance.
– Scale Rope Climbs to hand over hand Rope Climbs from prone.
– Scale KB weight to 16/12kg.
– If you don’t have KBs perform alternating DB Snatch (50/35lbs) (22.5/15kg).

Categories: WOD

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