WOD 10/11/2022

3 Rounds of:

:30 Seconds Legs Only/

:30 Seconds Arms Only/

:30 Seconds Conventional Rowing

 

Build intensity each round; Rest 30 Seconds between rounds and 90 Seconds before B1

2 RFQ of:
5/4 Calorie Row (5/8)/
5 Push Ups;
Rest :30 seconds between rounds

 

Build intensity each round with round 2 @ B2 pace; :Rest 90 Seconds before B2

“Warheads”

RX’d=
40/30/20/10 RFT of:
Push Ups/
Calorie Row (8/5)
* Female Calorie Row 32/24/16/8

 

Time cap: 14 minutes

Elevated Heel Goblet Squat – 4 sets of 10 reps

3 Minutes WU
+
Building or sets across @32X1; Rest :30-60 Seconds before C1

Superset with C1

*Elevate Heels onto a 10-25# Plate