Wednesday 9.6

Pre-WOD:

Bench Press (6×4 at 75-80% )

L2:

6 Rounds for time
Every 4 minutes for 24 minutes (6 sets)
15/12 cal bike
10 burpee box jump overs
10 ring dips

Rest in the remaining time. Score is each rd added to a total.

(Courtesy of a friend from Overland park CF.)

L1:

6 Rounds for time
Every 4 minutes for 24 minutes (6 sets)
15/12 cal row
10 burpees
10 push-ups

Rest in the remaining time. Score is each rd added to a total.

About Tony Koens

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