200130 - “Satans Death By”


 

Warm up:
Cardio
Dynamics
Dry Run
 

WOD: EMOM until failure
At 0:00 -
Rx:
5/4 Cal Bike/Row
5 Burpees
5 KB Swings (70/53)
*Once you fail, continue on without the bike, until 12 minutes
Scaled:
4 Row
4 Burpees
4 KB Swings (heavy for you)
*Once you fail, continue on without the bike, until 12 minutes
Sport:
6/5 Cal Bike/Row
6 Burpees
6 KB Swings (70/53)
*Once you fail, continue on without the bike, until 12 minutes
At 16:00 -
Partner up and perform a 6 min AMRAP of:
40 Medball Sit-ups
2000M Row
 

Mobility:
Ham Pole
Pec Pole
Wall Glute

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