WOD

Weightlifting Program Posted in the Red Room:
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SWOD

Weighted Ring Push Ups-15 to Sub Max @45#-M/25#-W
Double Kettlebell Racked Step Ups-20(10L/10R-Alt)@2x53#-44#-M/2x35#-25#-W)
Sled Push-140ft(70/70( @2x Bodyweight

x4 Rounds: Then;

Dumbbell Renegade Rows: 16(8L/8R-Alt) x3 Sets:
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Conditioning:

1000M Run

4 Rounds of:

Swings(A)-20(53#-M/35#-W)
Push Ups-30
Double Under-60

Then;

1000M Run:
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Rowing Intervals: 600M x5: 1min Rest Between Rounds: AFAP
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