WOD: September 21st, 2018

Warm-Up

General Warm-Ups
2 Rounds
10 Goblet Squats
10 Russian KB swings
10 American Swings
5 Turkish Sit ups Left Arm
5 Turkish Sit ups Right Arm

WOD Prep
Wall balls
Power Cleans
T2B or Modified T2B
American KB Swings

Accessory/Rowing/ROMWOD

1.
Rounds, 4NFT
Romanian Deadlift x 6-8 reps @ slow tempo
KB one arm high pull
Single leg slow box step ups x 10 reps each leg

2.
Rowing intervals
5 Rounds
250m
*rest 60 secs

3.
ROMWOD

Partner WOD

Fitness
Partner AMRAP, “Auggie”
In teams of two, complete 25 min AMRAP:
52 wall balls 10#
52 power cleans 45/35
52 Modified T2B or Knee Raises
52 kb swings 25/15

Scaled
Partner AMRAP, “Auggie”
In teams of two, complete 25 min AMRAP:
52 wall balls 20/14
52 power cleans 85/55
52 Modified T2B
52 kb swings 35/25

RX
Partner AMRAP, “Auggie”
In teams of two, complete 25 min AMRAP:
52 wall balls 20/14
52 power cleans 115/85
52 T2B
52 kb swings 55/35