WOD:

1) 20 minutes EMOTM: Odd, 100m Sprint, Even Movement of Choice

Pick anything you like to work on, strength, gymnastics, skill, conditioning. This should be a movement that you struggle with. Make sure to warm-up appropriately for the runs as they should be max effort sprints.

2) 13 minute AMRAP:

6 Dumbbell Renegade Rows 50/35

20 Abmat Sit-ups

One Renegade Row will consist of 1 Row with the Left Hand, 1 Row with the Right Hand, and 1 Push-up

For results post movement used and any thoughts, along with Rounds and Reps completed in Met-con plus any scaling used.

Post Results/Thoughts To  Comments