STRENGTH / FOUNDATION
8X1:00:
3 SA PRESS L/R
5 SA ROW L/R
SQUAT HOLD
WOD
20:00 CAP:
1000/880M ROW/SKI
40 SWINGS 53/35 (RX+ 70/53)
30 BURPEES
500/440M ROW
30 SWINGS
20 BURPEES
250/220M ROW
20 SWINGS
10 BURPEES
BIKE SUB: 1.5/1.3 – .8/.7 – .4/.3
RUN SUB: 800 – 400 – 200
COOL DOWN