Fitness
WOD
"Roger Sterling"
3 rounds for time
20/15 cal bike/row
20 front rack reverse lunges (75/45)
20 burpees
Performance
WOD
"Roger Sterling"
3 rounds for time
20/15 cal bike/row
20 front rack reverse lunges (95/65)
20 bar facing burpees
Competition
WOD
"Roger Sterling"
3 rounds for time
20/15 cal bike
20 front rack reverse lunges (135/95)
20 bar facing burpees
At Home
WOD
3 rounds for time
Run 400 meters
40 reverse lunges
20 burpees
Notes:
For today's workout pick a weight you can do at least one set of the lunges unbroken. You will step back and then step forward each rep (never leaving your area) and alternate legs. For the at home workout all reverse lunges will be unweighted but step back and then step forward each rep and alternate legs.