WODs & News
Get our latest posts delivered to your inbox!
EMOM x 14
Min 1 = 10/8 Calorie Row
Min 2 = 8/6 Burpees
Min 1 = 15/12 Calorie Row
Min 2 = 12/10 Burpees
Min 1 = 18/14 Calorie Row
Min 2 = 15/12 Burpees
AMRAP 15 (for quality) of one of the following:
15 Band Triceps Extensions
15 Ring Mt. Climbers (controlled reps)
15 Seated Band Rows
15 Kipping/Beat-Swing Knee Raises
Ready For More?
:45 Alternating, BB Front-Rack Box Step Ups (empty bar, or light weight)
:45 Strict Dips
:45 L-Sit Hold
*Take your rest during the transitions between movements. Accumulate a total of :45 worth of the L-Sit hold each round. Complete as many reps as possible within each :45 interval during the step ups and dips.
Post Results to the whiteboard.