top of page

April 5/23.

Strength: Front Sq

6 Rounds - every 90 sec

2 reps with a 3 sec pause at bottom.


WOD: 9 min EMOM

1: 10/12 cal bike

2: 12 Thrusters (65/95)

3: 2 Rope climbs

2 MIN REST

9 min EMOM

1: 200 m run

2: 14 FR lunges (65/95)

3: 5 BMU or sub 10 C2B.

bottom of page