THURSDAY WOD

STRENGTH

Superset

A1: Banded Sit Ups (4×10)

A2: Standing Banded Low to High Chops (4×10 each)

A3: Seated KB Front Rack Hold (4×45 sec @ tough weight)

Sit with legs straight out in front of you and hold 2 KBs in front rack position.

Sit tall!

METCON

4 rds each w/ a partner:

P1: 15/12 cal Row

P2: AFAP S/A KB Farmer’s Carry 70/53#

Then switch

Score is total FC distance accumulated.

2 rds each hand each person.

Beginner:

4 rds each w/ a partner:

P1: 12/9 cal Row

P2: AFAP S/A KB Farmer’s Carry 53/35#