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“I’m the one taking the dry eraser”

Primer cardio + Back squat 400m run + 40%x5r 500m row + 50%x5r 20 cals + 60%x5r WoM: 17 min cap 1 mile run 1000m row 50 cals echo bike After: Gym-nasty (if time) 10 min cap 30 reps : MU / C2b / pull-ups / box RR

“WoM”

Lift Primer: 10 min amrap 200m run 10 walking lunges 5+5 Russian k-swings + goblet squats 10 pull-ups Lift: 1rm Back Squat Wod: 17 min cap (test) 1 mile run 1000m row 50/30 cals echo bike

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