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WOD

“UFO” RL DB (3 Rounds for reps)

“UFO”

AMRAP 5:

120 Alt Reverse Lunges

200 Meter Single DB Run- carry however

Max Calorie Row in Time Remaining

Rest 5 Minutes

AMRAP 5:

60 Single DB Front Rack Alt Reverse Lunges

200 Meter Single DB Run- carry however

Max Calorie Row in Time Remaining

Rest 5 Minutes

AMRAP 5:

30 Double DB Front Rack Alt Reverse Lunges

200 Meter Single DB Run- carry however

Max Calorie Row in Time Remaining

Subs:

Max Cal Bike/Ski Erg or

Max 10m Shuttle Runs

RX+-50/35#

RX 0-35/20#

50-59-20#/15#

60+ -15/10#, DB FS not lunges

Basics- 4 AMRAP- 20 BW Reverse Lunges, 100m FC, Row

AFTER PARTY

GM RR BPA (No Measure)

Body Armor

3 Giant Sets:

8 Tempo Barbell Good Mornings (5 Second Eccentric)

12 Supinated Grip Ring Row

24 Banded Pull Aparts

Rest as Needed Between Sets