Monday’s WOD

Monday

L1

WOD
12 min AMRAP
12 russian swings 53/35
12 burpees
12 pull ups
24 single unders

L2

Skill
kipping HSPU 15 mins

WOD
4 rds for time of
12 c2b pull ups
12 thrusters 115/85/
500 m row

concept 2 rowing wod:
Short
6 x 500m / 2 min easy

Row six 500 meter pieces. Row for two minutes at light pressure between each 500.

Medium
2 x 15 minutes @ 26 spm / 4 min easy

Row two 15 minute pieces @ 26 spm. Row for four minutes at light pressure during the rest period.