WOD – Friday 10/2

Warm-up
9 min EMOM
:20 to :30 of work
1. cals row
2. burpees
3. sit-ups

Strength
All Tracks
A1. RDL’s – 4×6 to 8
A2. Laying leg lowers – 4×10 to 12
both movements should be completed with a :03 negative

WOD
All tracks
Every 4:00 for 16:00
25/20 cals row
30 push-ups

Fathom – about 2:30 to 3:00 minutes of work each round, x4
Gear – should be a compounding feel, round 1 you’re ok, round 4 you’re really pushing it
Knots – get the work done in the prescribed time. If not scale the reps or calories.
Current – all square things

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