WOD – Mon, Jun 30

STRENGTH
Romanian Deadlift (RDL) (GOALS + GUIDANCE: The Romanian deadlift targets the glutes and hamstrings, and takes your quads out of the movement. Coaches will help you build to 80% which you’ll hold across for all four sets)

INTERVALS
“What a Life” (Time)

4 Rounds
15 Cal Row
30 Sit Up
15 Hand-Release Push Up
Rest 1 Minute

MAx: 12 cals, 12 knee hr push ups
MVx: 9 cals, 18 sit ups, 9 hr push ups

GOALS + GUIDANCE: Row the 15 calories at a moderate to hard pace, completing the cals in :60-:75. The 30 sit-ups should be done at a steady, nonstop pace. And for the 15 hand release push ups, aim for unbroken sets then break into smaller sets (6/5/4 or 10/5). Use the one minute rest to recover, breath and prep to keep round times consistent across all four rounds. Target 11-12 minutes (15 cap).