WORK It!

This is a deload week from the strength aspect...GREAT WOD's...
Today is a mid-range WOD...10-15 min timeframe...
Perfect in transitions...just tough!

Warm-Up
60s Bike (slow)
5 Spidey & Reach (ea)
45s Bike (Mod)
5 Walkouts
30s Bike (Mod/Fast)
5 Inchworms

200m Jog + 50m Wt. Run

1 Rnd (Walkthru Tempo)
20 D/U
10 Air Squats
100m Run
50m Wt. Run
5 KBS
5 Cal Bike/Row

SHRED IT
1 RFT:
80 D/U
80 Air Squats
800m Run
400m Wt. Run (50#/30# Slamballs or 45#/25# Plate)
40 KBS (70/55)
25/18 Cal Bike (sub = 35/25 Cal Row)

Oz ~ 13:37 (1200m Run...no wt run / 55#KB/40cal Row)
Stan ~ 13:45 (35#KB / 45# Plate)
Val ~ 14:54 (35# KB/Row)
Daliege ~ 15:01 (45# Plate/35# KB/Row)
Syd ~ 15:30 (waited at least 60s for tb on bike!!!)
tb ~ 13:48

Blessed be the name of the Lord!