WOD - Thurs 15th Feb


Metcon:

For time:

5-4-3-2-1 reps:

Rope climb 15’

50-40-30-20-10:

Wall balls 9/6 (10’)

100–80–60–40-20 reps:

Double unders

[27 min cap]

Conditioning:

2 Rounds for time:

500m Row

400m Row

300m Row

200m Row

100m Row

50 cal Assault bike

*Rest 1 min b/t reps

*Rest 5 min b/t rounds

Competition:

Gymnastics:

For time:

21-15-9 reps:

GHD sit-up

*100’ Handstand walk after each round

For time:

21-15-9 reps:

GHD sit-up

*10 Bar muscle-up after each round

Weightlifting:

3x15 Upright BB row

*Mod weight

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