Sept 24, 2016

September 23, 2016
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a) WARM UP:

Row-Burpee GOOD TIMES!

  • Row 100m for time.  The time it takes (in seconds), is the number of burpees you have to do.  3 Rounds!

If there are more people than rowers, have group 1 row first, then do burpees as group 2 rows, and so on…

15 mins max.

 
b) WOD:

Happy B-Day Coach Steve!  

For time:

  • 50/35 calorie row
  • 50 box jump overs, 24 / 20 in
  • 50 deadlifts, 185 / 125 lb
  • 50 wall-ball shots, 20 / 14 lb–>10’/9’
  • 50 ring rows
  • 50 wall-ball shots, 20 / 14 lb–>10’/9’
  • 50 deadlifts, 185 / 125 lb
  • 50 box jump overs, 24 / 20 in
  • 50/35 calorie row

Time cap: 35 minutes
WOD