4
Sep
9/5/16
CH, EW, WB – CROSS TRAINING
WOD
This WOD is open to the public so bring a friend or two…you’re going to need them! It’s going to be a partner/team event!
3 rds of “Rowling”
Goal is to land exactly on 100m on the rower. For every meter away from 100, do 1 burpee.
Then 2 rds
10 Wall Facing Squats
10 Russian KB Swings
10 Sit Ups
10 Ring Rows
Goal is to land exactly on 100m on the rower. For every meter away from 100, do 1 burpee.
Then 2 rds
10 Wall Facing Squats
10 Russian KB Swings
10 Sit Ups
10 Ring Rows
Metcon (Time)
In Teams of 3:
150 cal Row
150 Wall Balls (20/14#)
150 KB Swings (53/35#)
150 Pushups
150 Pullups
150 cal Row
150 Wall Balls (20/14#)
150 KB Swings (53/35#)
150 Pushups
150 Pullups