wod

01.10.19

By 01/09/2019 No Comments

Conditioning

Row  @ 2k pace

5 x 45sec with 15 sec recovery

Coaches note:

-If to many people in class do 1 works 2 rests and make the 45sec Sprints

Metcon

For time:

3 rounds

1 rope climb

9 Deadlifts 225/155

2 rounds

2 Rope Climbs

15 Deadlifts 205/125

1 round

3 Rope Climbs

21 Deadlifts 185/105

Scale

3:1 sit to stand

Men 205-185-135

Women 125-105-95

Brian Lee

About Brian Lee

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