WOD

Tuesday

Metcon: "Kelly Rowland"

(with a 25-min cap)

Buy-in 50/42 cal row (or 42/36 cal bike)

3 rounds of

400 run

30 box jumps (24/20")

30 wall balls (20/14#)

Cash-out 50/42 cal row (or 42/36 cal bike)

Virtuosity Training:

2 rounds (with challenging weights) of

12-15 reps/leg single leg KB deadlifts

6-12 barbell curls

12-15 DB or KB rows