11.09.2016 WOD

8
Nov

11.09.2016 WOD

A. Mobility

B. Warm-up
Dynamic Stretches/Line Drils

C. WOD

Teams of 2

50 Cal Row or 660m Team Run (3x around bldg)
50 Back Squats (135/95)
50 Side Lateral Jumpover Bar
50 Sit-ups (Rx+ V-ups)
50 Pull-ups

40 Cal Row or 440m run (2x around bldg)
40 Front Squats (135/95)
40 Side Lateral Jumpover Bar
40 Sit-ups or V-ups
40 C2B Pull-ups

30 Cal Row or 220m run (1x around bldg)
30 Overhead Squats (135/95)
30 Side Lateral Jumpover Bar
30 Sit-ups or V-ups
30 Muscle-ups or 50 Strict Pull-ups

For time
30 minute cap