WOD: September 23rd, 2018

WOD

Fitness
AMRAP 13 mins:
400m run, 500m row/ski or 25/20 cal AD
20 Dumbbell Snatches (20/10)
20/15 cal AD, 500m row/ski or 400m run

Scaled
AMRAP 13 mins:
400m run, 500m row/ski or 25/20 cal AD
20 Dumbbell Snatches (35/25)
20/15 cal AD, 500m row/ski or 400m run

RX
AMRAP 13 mins:
400m run, 500m row/ski or 25/20 cal AD
20 Dumbbell Snatches (50/35)
20/15 cal AD, 500m row/ski or 400m run

ROMWOD + WOD

1.
ROMWOD

2.
AMRAP 18:
21/15 Calorie Assault Bike
18 Jumping Lunges
15 AbMat Sit-Ups
12 Hand Release Push-ups