A.
Three sets of:
Goblet Squat x 8-12 reps @ 21X0
Rest 45 seconds
Single-Arm Kettlebell Row x 8-10 reps each arm @ 2010
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Push-Ups x 10-15 reps @ 2010
Rest 45 seconds

B.
Against a 2-minute running clock, perform the following:
Row 250 Meters
Max Reps of Air Squats

Rest 2 minutes between sets, and complete a total of four sets.

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Mariah Manecke
Mariah Manecke
September 26, 2016 5:05 pm

A. 20kg goblet squat
RX 16kg
B. 108 Rx

117
117
September 26, 2016 12:12 am

First time doing Invictus WOD. Decided to start from “Fitness”
A: KB 16 kg
B: 161 RX

117
117
September 27, 2016 12:44 am
Reply to  Michele Vieux

Male/38y/167cm/66kg/from another side of the Planet 🙂
1.5 years ago decided to lose some weight and started active lifestyle. Weight goal is achieved and now I wish just to be more active and fit. found box near my office and … and now I’m here 🙂
BTW, will be in San Diego next month, and who knows, may be I’ll find time to come and give you High Five 🙂

Yulia
Yulia
September 26, 2016 12:07 am

A : Goblet Squat (12 reps, 12 kg), Single-Arm Kettlebell Row (10 reps, 12kg), Kettlebell Swings (20 reps, 12 kg), Push-Ups (15 reps)

B: 118 reps RX

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