WOD
“Please Stand Up”
AMRAP 40
500 Meter Row
400 Meter Run
30/20 Cal Bike
20 Kettlebell Swings
500 Meter Row
400 Meter Run
30/20 Cal Bike
20 Kettlebell Swings
10 Elevated Ring Rows
Weight: 70/53
AMRAP 40
400 Meter Row
300 Meter Run
25/15 Cal Bike
20 Kettlebell Swings
400 Meter Row
300 Meter Run
25/15 Cal Bike
20 Kettlebell Swings
10 Ring Rows
Weight: 53/35
AMRAP 40
400 Meter Row
300 Meter Run
20/15 Cal Bike
15 Kettlebell Swings
400 Meter Row
300 Meter Run
20/15 Cal Bike
15 Kettlebell Swings
10 Ring Rows
Weight: 35/26
WOD GUIDANCE & GOALS
RNG!! Spend about two minutes on the row, on the run and on the bike. YOU choose your weight on the kettlebell swings. Go heavier and do two sets of 10 reps, or go lighter and do them unbroken. Either way the swings will take around :60. And for the ring rows, use a medicine ball under your feet, with your chest positioned directly under the rings. You may have to do these in smaller sets in order to get full range of motion. Target 4-5 rounds.
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