BODY-WEIGHT MOSTLY
For time / 45 cap
Weighted Walk 800m, 45/25/15# plate
3 Rounds:
50 Lunges | RX+ 45/25/15# plate
30 Sit ups | RX+ 45/25/15# plate
Weighted Walk 400m
3 Rounds:
30 Squats | RX+ 45/25/15# plate
20 Push ups | RX+ 45/25/15# plate on back
Weighted Walk 200m
3 Rounds:
25 Ring Rows | RX+ Pull-ups
15 Burpees
*Scale by sharing the work w/ 1 or 2 others
WOD
9 RFT / 45 cap
2 Rope Climb | RX+ 1 Peg Board Ascent
5 Push Press 95/65 | 75/55 || RX+ HSPU
10 Cals Bike | RX+ Cals Ski Erg
20 Double-unders | RX+ Single Leg Double-unders