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WOD For: Sunday, February 09, 2020

MAXCF

WORKOUT
“DEATH ROW”
EMOM x 20*
MIN 1 — 20/15 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
**Last seen 10/2/19

MAX45

STRENGTH
EMOM x 12:
MIN 1 – 12 DB Split Squats (R)
MIN 2 – 12 DB Split Squats (L)
MIN 3 – :40 Plank Hold
WORKOUT
Every 2:30 FOR 5 SETS
16/12 Cal Bike
12 Back Rack Reverse Lunges (155/105)
(Score is Each Round for Time)

MAX30

PARTNER WORKOUT
IN TEAMS OF 2…
I. AMRAP x 8:*
MAX Cal Bike
(Score is Number of Calories Completed)
-Rest 2:00-
II. 10 ROUNDS FOR TIME**
6 Up-Down Box Step-Ups
6 Upright DB/KB High Pulls
-10:00 Hard Cap-
*Part 1 — Partner 1 works while Partner 2 rests. Switch as needed.
**Part 2 — Partner 1 will complete a full round, while Partner 2 holds a plank. Each partner will complete 5 rounds each for 10 rounds total.

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