WOD
1) 12 min Emom
Lsit 20 sec hold
Bike Erg Rx1 12/10, Rx2 11/9, Rx3 10/8
GHD hold - 20 sec hold
Bike Erg - same
2) Bench Press
5 x 4 ascending
3) Row - Sprint (time cap 9 min)
2,000/1,800m
WOD
1) 12 min Emom
Lsit 20 sec hold
Bike Erg Rx1 12/10, Rx2 11/9, Rx3 10/8
GHD hold - 20 sec hold
Bike Erg - same
2) Bench Press
5 x 4 ascending
3) Row - Sprint (time cap 9 min)
2,000/1,800m