WOD: September 22nd, 2018

Gymnastic/Strongman/ROMWOD

1.
Gymnastics, 7 RNFT
20 sec. L-Sit Hold
10 Pistols

2.
Running Intervals
10 x 50-meter sprints

Rest as needed between efforts.

3.
ROMWOD

WOD

Fitness
“Adderall”
0:00 – 10:00 – 1200 meter run, Max Clean and Jerks (55/45)
10:00 – 13:00 – Rest
13:00 – 20:00 – 600 meter run, Max Power Snatch (50/40)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters (45/35)

Scaled
“Adderall”
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (115/80)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch (95/65)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters (75/55)

RX
“Adderall”
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)