Fitness
WOD
"Spider-Man"
For time
50/40 calorie row
50 single arm kettlebell cleans (35/26)
50 single arm kettlebell front squats (35/26hand)
50/40 calorie bike
Core
5 minute EMOM-30 second plank
Performance
WOD
"Spider-Man"
For time
50/40 calorie row
50 single arm kettlebell cleans (53/35)
50 single arm kettlebell front squats (53/35)
50/40 calorie bike
Core
5 minute EMOM-30 second plank
Competition
WOD
"Spider-Man"
For time
50/40 calorie row
50 dumbbell cleans (50/35/hand)
50 dumbbell front squats (50/35/hand)
50/40 calorie bike
Core
5 minute EMOM-30 second plank