Warm-up
EMOM x5: 20 Russian KB swings
2 Rounds:
Core bracing 5s/5s x5,
Strength
Dead-lift 2×5@80%
10 Rounds: Farmers carry, 5 Ring rows
WOD
500m Row,
20 Box jumps,
20 Shoulder to overhead 115/85,
500m Row,
15 Box jumps,
15 Shoulder to overhead 135/95,
500m Row,
10 Box jumps,
10 Shoulder to overhead 155/105,
500m row,
5 Box jumps,
5 Shoulder to overhead 175/115
20 min cap
SWEAT 45 – May 10, 2024
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20
