WOD: September 7th, 2018

Announcements

Friday, Sept. 7th
BRING A BUDDY DAY!

Oct. 1st
800g/Macro Challenge
More info to come.

Accessory/Rowing/ROMWOD

1.
Accessories, 3 RNFT
barbell strict shoulder press x 6-8 reps
Rest 60 seconds
Pistols x 6-8 reps each leg
Rest 60 seconds
Double under/ triple under practice x 60 seconds
Rest 60 seconds

2.
2 min Max Prowler Trips
Min 1
Partner 1
Min 2
Partner 2

3.
ROMWOD

Partner WOD

Fitness
AMRAP, 20 mins
Medball Push Ups x20
Medball Sit Ups x20
200m Medball Run 10#
Kettlebell Deadlifts 35/25 x20
Box Jumps 16/12 x20

Scaled
AMRAP, 20 mins
Medball Push Ups x20
Medball Sit Ups x20
200m Medball Run 14/10
Kettlebell Deadlifts 55/45 x20
Box Jumps 24/20 x20

RX
AMRAP, 20 mins
Medball Push Ups x20
Medball Sit Ups x20
200m Medball Run 20/14
Kettlebell Deadlifts 70/55 x20
Box Jumps 30/24 x20