WOD
 | Fri, Apr 8 2022 |  |
| Base Volume - Half CIndy | Row - 6x 500m OT 4 mins |
Base Volume - Half CIndy
(Check In)
AMRAP 10' @ 60%
5 Pull-ups
10 Push-ups
15 Air Squats OR Kettlebell Swings
*If you did Wednesday's workout, sub air squats with KBS*
Scaling:
- Reduce Volume
4-8-12
3-6-9
2-4-6
- Jumping Pull-ups, Inverted Rows, Ring Rows
- Incline Push-Ups
- Air Squat to Target
| DeAnna | Yes | | | Norman | Yes | | | David M | Yes | 7rds | | Tom K | Yes | | | Jessica K | Yes | | | Susan | Yes | | | Maxima | Yes | | | Jennifer C | Yes | | | Shane | Yes | | | Janet | Yes | | | Bruce | Yes | | | Ryan D | Yes | | | Todd | Yes | |
|
Row - 6x 500m OT 4 mins
(Check In)
Go every 4 mins:
Row: 6x 500m
Each for time.
Substitutions:
-Ski 500m
-Run 400m
-Assault Bike 0.7mi
-25 Burpees
| DeAnna | Yes | | | Norman | Yes | | | Tom K | Yes | | | Jessica K | Yes | | | Susan | Yes | | | Maxima | Yes | | | Todd | Yes | | | Jennifer C | Yes | | | Shane | Yes | | | Janet | Yes | | | Bruce | Yes | | | Ryan D | Yes | | | David M | Yes | |
|
