Start today and stop wasting your energy on regret
WOD:
Option 1:
Teams of 3
0:00 -5:00 min Front Squats
5:00 – 10:00 Calorie Row
10:00 – 13:00 Rest
13:00 – 18:00 Back Squats
18:00 – 23:00 Calorie Bike
Load increases every 30 reps
Front Squat load: Rx – (115/80)(135/95)(max @ 155/105)
Scaled- (95/65)(115/80)(max @ 135/95)
Back Squat load: Rx – (155/105)(185/135)(max @ 225/155)
Scaled – (135/95)(155/105)(max @ 165/115)
Option 2:
5 min AMRAP
750m Row
Max Medball Squat Cleans
directly into
5 min AMRAP
30 Alternating Supermans
30 Mountain Climbers
30 Banded Dead Bugs
–3 min rest—
5 min AMRAP
50/35 Calorie Bike
Max Medball Lunges
directly into
5 min AMRAP
15 Hip Extensions (video)
15 Floor2Bar Touches (video)
50 Tuck Crunches
