(Lactate Threshold)
WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, 20 sec/leg Spiderman str, 10 wall squats, 5 ring rows w/2 sec hold, 10 BB back squats
SOD
10/8/6/4^ Back squats & 3-4 x 10 Ring rows (18 min)
WOD
5 Rounds: (20 min total)
1 Minute WB (20/14 10/9’) (50+ 14/10 10/9’)
1 Minute BB inverted rows (https://www.youtube.com/watch?v=tq4n6HhF-Vs)
1 Minute cal Bike
1 Minute Rest
*Alt starting skill if more than 10 people
Post 1 score = total reps
