WOD: September 4th, 2017

DANIEL

Fitness
50 Jumping Pull-ups
400m run, 500m Row, or 25/20 cal AD
45/35 pound Thruster, 21 reps
800m run, 1000m Row, or 50/35 cal AD
45/35 pound Thruster, 21 reps
400m run, 500m Row, or 25/20 cal AD
50 Jumping Pull-ups

Scaled
50 Jumping Pull-ups
400m run, 500m Row, or 25/20 cal AD
75/55 pound Thruster, 21 reps
800m run, 1000m Row, or 50/35 cal AD
75/55 pound Thruster, 21 reps
400m run, 500m Row, or 25/20 cal AD
50 Jumping Pull-ups

RX
50 Pull-ups
400 meter run
95/65 pound Thruster, 21 reps
800 meter run
95/65 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Warm-Up

400m Run TOGETHER!
Then, 3 rounds:
10 Jumping Jacks
10 PVC Good Mornings
10 Mountain Climbers

WOD Prep w/ Coach
Pull-Ups or Jumping Pull-ups
Thruster Practice