WOD: September 15th, 2017

METCON

FOR TIME
FITNESS
Partner WOD
In teams of two, with only one person working at a time, complete:
100 thrusters 45/35
400m run*
80 Burpees
400m run*
60 knee raises
400m run*
40 box jump overs 16/12

SCALED
Partner WOD
In teams of two, with only one person working at a time, complete:
100 thrusters 65/45
400m run*
80 Burpees
400m run*
60 Knee-to-elbow
400m run*
40 box jump overs 20/16

RX
Partner WOD
In teams of two, with only one person working at a time, complete:
100 thrusters 75/55
400m run*
80 Burpees
400m run*
60 T2b
400m run*
40 box jump overs 24/20

Accessory/ROMWOD

1.
3 RNFT, choose weights for quality:
10 weighted dips
10 weighted back extensions (GHD)
10 barbell curls (AHAP)

2.
ROMWOD