09.12.21

PART A
Back Squat
Every 2:00 for 8:00
3 Reps @ 70%

PART B
wod
“Gandalf”
12:00 AMRAP
12/10 Cal Row/Ski
10 Dual DB/KB Step-Ups
8 x “2 for 1” Burpees

*2 for 1 Burpee is 2 pushups for 1 burpee


Accessories (optional)
2-3 Sets
10-12 DB Pull-Overs
20/:20 Single Arm Ring Plank

Conditioning Finisher (After WOD Finish Day)
Air Bike 
2/3 Sets
50/40 Cals 
R: 1:30 
40/30 Cals 
R: 1:30 
30/20 Cals
R: 2:00