Thursday
Warmup-Complete
500m row
50ft body weight lunges
5 Beat Swings on Rings or Bar (Depending on how you complete the WOD)
25ft lunges with weight
1-5 Muscle Ups or Pull ups (Depending on how you complete the WOD)
A) Rowing Intervals: 12 Rounds
Row 250m
*Alt rounds w/partner
*SPRINT
B) AMRAP 14
25ft DB FR Walking Lunges (50/35)
100m Farmers Carry
25ft DB FR Walking Lunges (50/35)
3 Ring Muscle ups–Bar Muscle Ups–5 C2B–5 Pull ups–10 Ring Rows