WOD: September 1st, 2017

METCON

Fitness
Partner WOD, for time:
50 db man makers 20/10
*every break or switch partners complete 20 Wall Balls 10lbs

Scaled
Partner WOD, for time:
50 db man makers 35/25lb
*every break or switch partners complete 20 Wall Balls 14/10

RX
Partner WOD, for time:
50 db man makers 55/35lb
*every break or switch partners complete 20 Wall Balls 20/14

Airdyne Finisher

Airdyne Intervals
10 Rounds
10 sec on 20 sec off

Accessory/ROMWOD

1.
4 RNFT:
DB walking lunge x 20 steps
— rest 45 seconds —
plank hold x 45 seconds
— rest 45 seconds —
strict dips x 8-10 reps
— rest 45 seconds —
2.
ROMWOD