NOV 26, 2018

BARBELL
EMOM x 10:
Back Rack Forward Lunge (1 R / 1 L), 1-1-1-1-1-1-1-1-1-1

BODY-WEIGHT ONLY
3 Rounds For Total Time / 20 cap
Row 500m < or = to 1:45/2:00
*complete 1 burpee for each second over the allotted time
*score = total time to complete 3 rounds and any penalty burpees

WOD
8 RFT / 22 cap – “Kade”
22 Double-unders
8 Push-ups
22 Air Squats
8 KBS, 55/35 | 45/25

KICKER
For Time:
21 Burpees + 15 Cals Bike + 9 Pull-ups