Saturday 23rd September – WOD

22nd September 2017

WOD 1
2 Rounds of:
200m Run/Row/Ski
10 Air Squats
10 Sit Ups
10 Lunges
10 Hollow Rocks
10 Reverse Lunges
10 Supermans
10 Jumping Lunges
*10 Min Cap

WOD 2

For Time Complete:
3-6-9-12-15-18-21
Front Rack Lunges @ 70/45 COMP 85/60
Kcal Ab/Row/Ski
Box Pass Throughs
*Scale to weight that allows sets 3,6 and 9 to be unbroken 12,15 to be complete in 1-2 sets and 18-21 2-3 sets.
*30 Min Cap

ADDITIONAL WORK

30 Mins before Class
5×5 O/H Squat
*Use heaviest weight you can each set

LATER IN THE DAY
10 Rounds for Individual Times of:
50m Swim
*Perform each round on the 2 mins

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