SATURDAY WOD

STRENGTH

Superset

A1: Bench Press (3×10 @ 55%)

A2: Bent Over Row (3×10 @ 55%)

METCON

FT:

800m Run

5 Rope Climbs

50 DU

400m Run

3 RC

30 DU

200m Run

1 RC

10 DU

Beginner 

FT:

400m Run

10 Rope Get Ups/S/A Ring Rows each arm

50 SU

400m Run

6 Rope Get Ups/S/A Ring Rows each arm

30 SU

200m Run

2 Rope Get Ups/S/A Ring Rows each arm

10 SU