Congrats to “The Troop” for winning 3rd Place in their bracket at the KO in the OK! Fun times with fun people!
Conditioning:
“This is a lot”
2-minutes of:
Max Calories Biked
…rest 3:00, then…
15 Wall-Ball Shots (20/14) @ (10/9′)
10 Overhead Lunges (20/14)
25 Wall-Ball Shots
10 Overhead Lunges
15 Wall-Ball Shots
10 Overhead Lunges
…rest 3:00, then…
2 rounds of:
5 Ground-2-Overhead (135/93)
10 Burpees-Over-Bar
10 Dumbbell Goblet Squats (50/35)
50 Double Unders
…rest 3:00, then…
3-minutes of:
Max Calories Rowed
For time and total calories
Flexibility/Mobility:
Quad smash – 1:30/leg
Overhead Distraction w/ External Rotation – 1:30/side
Couch Stretch – 1:30/side
Post time, calories, and experiences to comments
28-44 cal
28:50
Toasty wod! Legs smoked!
48 cal bike
62 cal row
110 total cal
21:56 Rx total time
27:56 scaled with 115#, 31 cal biked, 37 cal rowed
T.
27 cal bike
45 cal row
24:55 Rx
Bike 27
Row 43
22:31Rx TOTAL time