msg wod

A. E4MOM x 4:
– Back Squat x 3-5 reps @ 40X1 tempo
– DB External Rotation x 7-10 reps @ 3010 tempo

B. 5RFT:
– Run x 200m
– Box Stepups x 20
– Butterfly Situps x 30
– Rest x 3min

C. Partner Assault Bike Workout:
Partner #1 – 12sec at max effort
Partners #2-6 – Rest

*Rotate through until everyone has done 4 times each. If not enough partners, rest as if there was the same amount of people.

Results:

original