Buy in 1000 m row or run
or 2.5 km cycle
Then
Equipment Version 4 single arm alt Devil’s Press (2 each arm)
8 push-ups
12 single DB Alt lunge
(Front racked or overhead)
24 double unders (mountain climbers)
8 rounds for time
————OR————
Bodyweight Version
4 burpees
6 push-ups
12 alt lunges
24 double unders (mountain climbers)
10 rounds for time
Then
Cash out 1000 m row or run
or 2.5 km cycle
Only two more weeks to go! 🎉 Well done for getting this far and making changes in how you look after your body. I know there have been a few times where many have felt they have ‘fallen off track’.
Front Squat Focussed Group Warm Up Part 1: 12 minute to establish 3RM Front Squat 5 mins Rest Part 2: 18 min AMRAP 6 Front Squats @ 60% of 3RM 8 Pull-ups 10 DB Benchpress 12 Straight Leg Sit-ups RX an
Group Warm Up: Coaches Pick WOD: Teams of 2 – For Time RXD Option: Must be completed as prescribed. Split Reps 100 WBS (9/6) 50 Cals 6 Rounds (YGIG Rounds) 3 Clean and Jerk (60/42.5) 9 Bar Facing Burp