WOD: November 10th, 2017

“Limpy Legs”

Teams of Three
Fitness
Two Scored Workouts
9 min AMRAP
20 Synchronized Burpees Squats
40 Synchronized Lunges
60 Goblet Squats (25/15)
At the 9 min Mark
2 min max plate carry for distance (25/15)

Scaled
Two Scored Workouts
9 min AMRAP
20 Synchronized Burpees Squats
40 KB OH Squats 35/25
60 Synchronized Lunges
80 Goblet Squats 35/25
At the 9 min Mark
2 min max plate carry for distance (35/25)

RX
Two Scored Workouts
9 min AMRAP
20 Synchronized Burpees Squats
40 KB OH Squats 55/35
60 Synchronized Lunges
80 Goblet Squats 55/35
At the 9 min Mark
2 min max plate carry for distance (45/35)

AirDyne FIniser

EMOM for 10 minuts
20 max Cals
40 Sec Rest

*score is total calories

Accessory/ROMWOD

1.
Accessories, choose weights for quality
5×15 BNSGSP
then,
5×12 bent over rows

*Behind neck snatch grip strict press (start will barbell only then add weight)

2.
ROMWOD