WOD
1) 4 RFT
Row 350/315m
8 burpees over Rower
12 DB hang C/J (all reps with one arm per round )
2) Bench Press
6 x 2 ascending
3) 2 RFT
Ski 350/315m
8 Sumo hi pull Rx1 135/95, Rx2 115/75, Rx3 95/65
Rope climb Rx1 2 LL, Rx2 1LL/1 RC , Rx3 2 RC
WOD
1) 4 RFT
Row 350/315m
8 burpees over Rower
12 DB hang C/J (all reps with one arm per round )
2) Bench Press
6 x 2 ascending
3) 2 RFT
Ski 350/315m
8 Sumo hi pull Rx1 135/95, Rx2 115/75, Rx3 95/65
Rope climb Rx1 2 LL, Rx2 1LL/1 RC , Rx3 2 RC