Saturday 9.23.17 WOD

WOD

36min AMRAP
Teams of 2
10 Pull Ups
20 Deadlifts (185,125)
30 Burpees
40 Alt. Pistols (or Air Squats)
50 Abmat Sit-ups
800 Meter Run
Rx+:(10 Bar Muscle-ups instead of Pull-ups) (225,155)
L2: (Band Assisted Pull-ups) (155,105)
L1: (10 Ring Rows each athlete) (135,95)
*One person works. Split as needed including run
– Alternate Scaling
800m Run = 1k Row, 2:00 Bike or Ski Erg

$ Out

Arms
1a) Rolling Tricep Extenions: 3 x 15
1b) Zottaman Curls: 3 x 10.

 

By | 2017-09-15T14:54:45-04:00 September 22nd, 2017|WOD|Comments Off on Saturday 9.23.17 WOD