10.25.2017 WOD

24
Oct

10.25.2017 WOD

A. Mobility

B. Warm-up
“Rowling”
5 frames to row exactly 100m in each frame.

Try to get the rower to stop exactly on 100m. For every meter over or under 100m immediately do that number in burpees. For example, 1 meter over or 1 meter under = 1 burpee.

C. WOD

Teams of 2

40 Cal row
30 Dumbbell Snatch (50/35)
20 One-arm OH dumbbell Lunge (50/35)
10 Muscle-ups (Rx Lite: 20 strict pull-ups)

3 Minute AM”Reps”AP
Rest 1 Minute
4 Minute AM”Reps”AP
Rest 1 Minute
5 Minute AM”Reps”AP
Rest 1 Minute
Complete entire WOD for Time

Score will be total reps for 3, 4, & 5 minute AMRAP and Time (to complete entire WOD)