WOD: October 5th, 2018

Partner WOD

Fitness
For time:
200m Medball Run
125 abmat sit ups
100 knee push ups
75 barbell pull ups or ring rows
50 bench dips
25 odd object carries (10 meters)
200m Medball Run

Scaled
For time:
400m Medball Run
125 abmat sit ups
100 push ups
75 pull ups
50 dips
25 odd object carries (10 meters)
400m Medball run

RX
For time:
400m Medball run
125 abmat sit ups
100 push ups
75 pull ups
50 ring dips
25 odd object carries (10 meters)
400m Medball run
*If you’ve got a twenty pound vest or body armor, wear it.

ODD OBJECT OPTIONS
Tire Flips, Sled Pull, Prowler Push, Farmers Carry, Heavy Sandbag Carry or Keg Carry

Accessory/Static Holds/ROMWOD

1.
3 sets:
10 db rows
into
20 tricep kick backs

2.
Max weighted wall sit
Max handstand hold
Max static hold

3.
ROMWOD