WOD: September 28th, 2018

Partner WOD

Fitness
Partner Strange
8 rounds of:
400 meter run
11 Barbell pull ups or Ring Rows
11 kb walking lunges (20/10)
11 kb thrusters (20/10)

*Partners run together
*45 min time cap

Scaled
Partner Strange
8 rounds of:
400 meter run
11 Strict pull ups
11 kb walking lunges (35/25)
11 kb thrusters (35/25)

*Partners run together
*45 min time cap

RX
Partner Strange
8 rounds of:
400 meter run
11 Weighted Strict pull ups
11 kb walking lunges (50/35)
11 kb thrusters (50/35)

*Partners run together
*45 min time cap

Body Armor/Rowing/ROMWOD

1.
Body Armor
3 “Giant Sets”:
12 Barbell Good Mornings
36 Hip Extensions
2 Minutes Between Sets

2.
ROMWOD

Warm-Up

General Warm-Ups
2 Rounds NFT of:
10 Kettlebell Swings
10 Overhead Walking Lunges (using bumper plates)
5 Ring Rows
5 Lat Activations

WOD Prep
11 Weighted Strict PU, PU, or Barbell PU
kb/db walking lunges
kbdb thrusters