RX
1. Mobility
Lizard, 2min./side
Seated Straddle, 4min.
2. Warm-Up
3 Slow Rounds
15 KB Swings (light)
15 Push Ups
15 Calories on Rower
3. MetCon
AMRAP 20 minutes
21 Wallballs, 20/14lbs
14 Toes-to-bar
7 Deadlifts 225/155lbs
(RX+ 30/20lb WB, 275-315/185-225lb DL)
SCALED
1. Mobility
Lizard, 2min./side
Seated Straddle, 4min.
2. Warm-Up
3 Slow Rounds
15 KB Swings (light)
15 Assisted Push Ups
15 Calories on Rower
3. MetCon
AMRAP 20 minutes
21 Wallballs, 14/10lbs
14 Hanging Knee Raises
7 Deadlifts, 185/125lbs
COMPETITION
1. Side Work
Row 2k
Rest 2 minutes
Row 1500m
Rest 90 seconds
Row 1k
Rest 1 minute
Row 500m
