SATURDAY WOD

STRENGTH

Superset

A1: Strict Press (3 sets to build to heavy 5; then 2×5 @ 95%)

A2: Single Arm KB Upright Row (5×10 climbing)

METCON

Moderate intensity

Metcon (AMRAP – Reps)

With a partner:

10 rds each of “Rowling”

*For every meter away from 100m, do 3 Burpees after the 10 rds*

“resting” partner holds plank or handstand hold.

Score is total Burpees (the leaderboard will be upside down)

For example:

Rowed 99m every round x 10 rds = 30 Burpees for time at the end of the workout.

Beginner

7 rds only