WOD
Saturday 09.21.2019
POSTED ON September 20, 2019
Saturday | 09.21.2019
Warm Up:
10 goriners
10 down dog toe taps
10 russian baby makers
x3
50ft butt kicks
50ft high knees
100m run
x3
Metcon:
RX (Level 1)
50/40 cal row
200m med ball run 20/14
50 burpee box jump overs 24/20
200m med ball run 20/14
50 deficit push ups 4in
200m med ball run 20/14
50 pull ups
200m med ball run 20/14
50/40 cal row
For Time
Intermediate (Level 2)
50/40 cal row
200m med ball run 14/10
50 burpee box jump overs 20/16
200m med ball run 14/10
50 hand release push ups
200m med ball run 14/10
50 pull ups
200m med ball run 14/10
50/40 cal row
For Time
Beginner (Level 3)
35/25 cal row
200m run 20/14
50 burpee box step overs 24/20
200m run
50 hand release push ups
200m run
50 jumping pull ups 8in
200m run 35/25 cal row
For Time
Cool Down:
2 rounds
2min couch L/R
2min pigeon L/R
1min tall plank
