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  • Writer's pictureCoach Rob

WOD for Thursday 231221

"HELP ME.....I'M FEELING"

Part A

Baseline

500m Row

40 Air Squats

30 Sit-ups

20 Push-ups

10 Pull-ups


-Rest 5 minutes, then Part B-


-OR-


Part A:

For Time:

Max Effort, 500m Row


-Rest till 10:00, then Part B-


Part B

Death by Shuttle Runs

* Each shuttle run = 25 feet down + 25 feet back (50 feet total)


-OR-


Part B

For Time:

  Max Effort, 500m Row


STRENGTH

14 Back Rack Step Ups @ 6.5/10 RPE

12 Back Rack Step Ups @ 7.5/10 RPE

10 Back Rack Step Ups @ 8.5/10 RPE

10 Back Rack Step Ups @ 9/10 RPE

*10 Single Arm Dumbbell Suitcase Hold Heel Elevated Squat after each set.

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