Capacity WOD:
EMOM 12-20 min:
1, 25/25 sec Russian Twist Medball Throws 9/6 kg
2, Spider Man Climbers
3, Row/Ski/Bike
4, Rest
EMOM 12-20 min:
1, Russian Kettlebell Swing 16/12 kg
2, 25/25 sec SA KB Reverse lunges 16/12 kg
3, Row/Ski/Bike
4, Rest
EMOM 12-20 min:
1, CrossOvers/Single Unders
2, Abmat Sit Ups
3, Row/Ski/Bike
4, Rest
Tri Erg WOD:
A, 8*45 sec on/15 sec off Bike Erg
Rest 1 min
B, 8*45 sec on/15 sec off Ski Erg
Rest 1 min
C, 8*45 sec on/15 sec off Row
Rest 1 min
D, EMOM 9 min:
1, 30 sec Bike Erg
2, 30 sec Ski Erg
3, 30 sec Row
