Fitness
WOD 1
EMOM 20
1. 20 Air Squats
2. 15 Plate Ground to Overhead @ 20/10kg
3. 7 Burpees
4. 30 DU / 75 SU
WOD 2
1000m – 500m – 250m Row/Ski
200 – 100 – 50 SU
16 Minute Time Cap
*Bike = 2400m – 1200m – 700m
Performance
WOD 1
Goat Day
20 Minutes Work on Weaknesses
WOD 2
1000m – 500m – 250m Row/Ski
100 – 50 – 25 DU
16 Minute Time Cap
*Bike = 2400m – 1200m – 700m