Wednesday 9.20.17 WOD

Warm-up

Teams of 3
10-8-6-4
Wallballs
S20H
Box Jump Overs

Strength

Close Grip Bench (5×5)

WOD

“75”
For time:
50 Wallballs (20, 14)
25 S20H (135, 95)
50 Box Jumps Overs (24, 20)
25 Wallballs
50 T2B
25 Ring Dips
50 Wallballs
Rx: (115, 75) (Bar Dips)
L2: (14, 10) (95, 65) (20, 15) (Knee Lifts) (Box Push-ups)
L1: (10, 8) (65, 35) (20, 15 Step-ups) (Knee lifts) (Box Push-ups)
25:00 Cap

*Last compelted 6.21.17

$ Out

150 Banded Pull-aparts
150 Banded Pushdowns

 

By | 2017-09-15T14:12:13-04:00 September 19th, 2017|WOD|Comments Off on Wednesday 9.20.17 WOD