Wednesday 9.6.17 WOD

Strength

Bench Press 1RM

Metcon

For Time:
1 Seated Legless Rope Climb, 10′
21 Burpees
21 KBS (53,35)
1 Seated Legless Rope Climb, 10′
15 Burpees
15 KBS
1 Seated Legless Climb, 10′
9 Burpees
9 KBS
L3: (5 strict pull ups each rd) (45,35)
L2: (7 Band Assisted Strict pull ups each rd) (35,25)
L1: (10 Ring Rows each round) (15-12-9 Burpees) (35,25 Russian Swings)
*Intent: control breathing to sustain HR thorough out, complete in under 18min

$ Out

50 KB Tricep Extensions
90 Russian Twists w/ plate

WOD NOTES

By | 2017-09-05T07:41:52-04:00 September 5th, 2017|WOD|Comments Off on Wednesday 9.6.17 WOD