Sunday, September 23, 2018

A. 15 Minute EMOTM
Min 1: 9 kip swings
Min 2: 6 Knee to elbows 
Min 3: 3 T2B

B. Complete as many rounds and reps as possible in 4 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”)
20 Toes-to-Bar
30 Shoulder to Overhead (115 lbs)
40 Kettlebell Swings (24 kg)
50 Double Unders
Rest exactly 3 minutes, and then . . .
Complete as many rounds and reps as possible in 6 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”)
20 Toes-to-Bar
30 Shoulder to Overhead (115 lbs)
40 Kettlebell Swings (24 kg)
50 Double Unders
Rest exactly 3 minutes, and then . . .
Complete for time:
500 meter row
10 Burpee Box Jump-Overs (24”)
20 Toes-to-Bar
30 Shoulder to Overhead (115 lbs)
40 Kettlebell Swings (24 kg)
50 Double Under

By |2018-10-22T16:10:49+00:00September 22nd, 2018|Uncategorized, WODs|