Warm Up:

500m Row

25 Air Squats

25 Push Ups

2 x 10 GHD Sit Ups


(Part 1) EMOM - 10 minutes 40 sec work / 20 sec rest Rowing & Bikes

(Part 2) 15 Min to Find 1 Rep Max Back Squat


15 Min AMRAP

10 Back Squats (135/115)- From Ground (185/125)- From Rack

10 T2B

40 Double Unders (120 Singles)

WOD Scoring: 60 = 1 Round

(Singles points <60 = 10; >60 = 25)





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