WOD: September 13th, 2017

Accessory/Romwod

1.
3×15 strict DB press

3×10 front delt raises

3×5 tricep extension

2.
ROMWOD

METCON

Fitness
For Time:
80 Power Jumps
80 Air Squats
800 Meter Run
400 Meter Odd Object Carry (25/15)
40 Kettlebell Swings (25/15)
30/20 Calorie Assault Bike or 500m Row

Scaled
For Time:
80 Double Unders (PJ: 2-1)
80 Air Squats
800 Meter Run
400 Meter Odd Object Carry (35/25)
40 Kettlebell Swings (55/35)
30/20 Calorie Assault Bike or 500m Row

RX
80 Double Unders
80 Air Squats
800 Meter Run
400 Meter Odd Object Carry (45/35)
40 Kettlebell Swings (70/55)
30/20 Calorie Assault Bike or 500m Row