WOD 4.10.23 (M)

Partner WOD

3×9 min Stations of work.  

A. 1000/800 m Run, then Max Cal I Go you GO 10/8 Cal Echo Bike.

B. 1000/800 m Run, then Max Cal I Go you Go 10/8 Cal Ski Erg,

C. 1000/800 m Run, then Max DU I Go you Go 50/30 DU or 50 SU 

2 min REST Between stations.

Day 2

Pull

4×8 pull ups *weighted if possible

4×10 lat pull down wide grip

4x10R/10L one arm dumbell row

3×12 try face pull + 12 seated db curls

3×10 barbell bicep curls

3×8/12 leg raises from bar +10/15 weighted sit ups