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Saturday 10/7/2017

Tony

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Coaches choice

Workout warmup:

800 m run or 1000 m row

Workout:

With a partner

20 Minute AMRAP
Station #1:
row for calories
Station #2
1 round of:
6 pull-ups
8 box jumps
10 wall ball shots, 20 lbs/14 lbs

Partners alternate performing movements at station 2 while other partner rows for Cals.

Two scores for wod, cals and # of rounds of #2.

 

O lift @ 9:15am

Earlier Event: October 6
Friday 10/6/2017
Later Event: October 8
Sunday Funday 10/8/2017