Pull & Core-
EMOM 12-
Odd- 3 rope climbs
Even- 15 Sit ups
Scaling– Less reps for both..
***
Metcon-
5 rounds of-
10 Burpees to target
10 DB snatch
20 walking lunges
***
Row WOD-
– Age group qualifier Test 1a
For time-
1,000-m row
100 double-unders
20 shuttle runs
750-m row
75 double-unders
15 shuttle runs
500-m row
50 double-unders
10 shuttle runs
250-m row
25 double-unders
5 shuttle runs
Time cap: 25 minutes
