Really | Wednesday | 1/11/23

Warm Up: Coaches Pick

WOD: For Time

RXD Option:

200m Run / Ski

21 DB Snatches (30/20)

9 BMU / JBMU

200m Run / Ski

15 DB Snatches (30/20)

6 BMU / JBMU

200m Run / Ski

9 DB Snatches (30/20)

3 BMU / JBMU

*** Rest 3 mins ***

21 mins: Bike / AD

Steady Pace

Every 3 mins: 20 sec Max Effort Sprint

Score = Max Cals

SCALED Option:

200m Run / Ski

21 DB Snatches (20/12.5)

9 Pull Ups & 9 Bench Dips

200m Run / Ski

15 DB Snatches (20/12.5)

6 Pull Ups & 6 Bench Dips

200m Run / Ski

9 DB Snatches (20/12.5)

3 Pull Ups & 3 Bench Dips

*** Rest 3 mins ***

21 mins: Row

Steady Pace

Every 3 mins: 20 sec Max Effort Sprint

Score = Max Cals

Pick one of the following after the WOD:

Core Finisher:

3 sets x 10 reps

GHD Sit Ups (Bench)

T2B / Knee Raises

Hollow Rocks

Accessory Work:

3 sets x 10 reps

DB RDL

DB Hip Thrusts

S/L Glute Step Ups

Top Up:

15 on / 15 off Bike

X 6 or

X 12 or

X 18