WOD: September 27th, 2017

Bent Over Row 5×10

Bent Over Row for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps

METCON

“Death by Burpees”

*With a continuously running clock perform 1 burpee the first minute, 2 burpees the second minute, 3 burpees the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute. Score total rounds and reps in the last round completed.

Accessory/ROMWOD

1.
4 Sets
30sec weighted KB Front Rack Wall Sit (HEAVY)
— rest 15 sec —
30 sec Feet Elevated Ring Plank (feet as high as 30″ box)
— rest 15sec —
6-8 DB Curls
— rest 60sec —

2.
ROMWOD