In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Review standards and progressions

Part 2 – Conditioning: “Lead Foot” by CFNE

Performance: For total reps of –

AMRAP 4 of –

  • 27 Cal Row
  • 27 Burpees
  • 27 Chest-to-Bar Pull-ups

—-Rest 4:00—-

AMRAP 4 of –

  • 21 Cal Row
  • 21 Burpees
  • 21 Toes-to-Bar

—-Rest 4:00—-

AMRAP 4 of –

  • 15 Cal Row
  • 15 Burpees
  • 15 Pull-ups

 

Fitness: For total reps

AMRAP 4 of –

  • 27 Cal Row
  • 27 Burpees
  • 27 Man-bar Pull-ups or ring rows

—-Rest 4:00—-

AMRAP 4 of –

  • 21 Cal Row
  • 21 Burpees
  • 21 Toes-to-Bar or TTB progressions

—-Rest 4:00—-

AMRAP 4 of –

  • 15 Cal Row
  • 15 Burpees
  • 15 Man-bar Pull-ups or ring rows

Is this a benchmark? No

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