WOD – Mon, Mar 20
2023_03_20_Strength (Weight)
3 sets
1 Tempo Dual Dumbbell Squat
Tempo 10-10-10-0
+
10 regular Dual Dumbbell Squats
+
1 Tempo Dual Dumbbell Squat
Tempo 10-10-10-0
1 Tempo Dual Dumbbell Squat
Tempo 10-10-10-0
+
10 regular Dual Dumbbell Squats
+
1 Tempo Dual Dumbbell Squat
Tempo 10-10-10-0
rest as needed
2023_03_20_WOD (2 Rounds for reps)
from 0-8 minutes
1.000 | 800m Row
in remainder time AMRAP
10-20-30-40-50-x
Double Unders
Sit Ups
1.000 | 800m Row
in remainder time AMRAP
10-20-30-40-50-x
Double Unders
Sit Ups
rest: 2 minutes
from 10-18 minutes
50 | 40 cal Bike
in remainder time AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
| Tempo
10s negative
10s hold in bottom
10s up
0s pause at the top
| stick to the tempo
.