1.) Second Chance
Row 1000m for time
rest 5 min
21-15-9
KB Swings 2/1.5 pood
Wallball Shots 20/14lb
rest 5 min
Row 500m for time
2.) 7 min. alternating every 30 sec. Hollow Rock & Superman. Do holds if unable to rock.
3.) 3 rounds, not for time
15 Reverse Hyper
10 Dumbbell Bent Over Row
15 Back Extension
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Theresa Rosenquist
HomeWOD - 20 min AMRAP
5 rounds: 200 SingleUnders/10 burpees/10 alt FR-SB-lunges(#26 KB)/1 strict L-sit pull-up. (& startle&send a black bear running off into the woods🙀) -> 100 AMSU/30 push-ups/90 WL
4
1
A bear?!