Metcon
100 Push Ups
100 Sit Ups
Spring 2017 Comp WOD #4
Teams of 2
10 Pull ups (Ring Rows)
50m Synchronized Lunges
20 Pull ups
50m Synchronized Lunges
30 Pull ups
50m Synchronized Lunges
40 Pull ups
50m Synchronized Lunges
50 Pull ups
Partners can switch as often as they wish on the pull ups/ring rows.
7.4.17
“Wittman”
7 RFT
15 Swings 55/35
15 Power Cleans 95/65
15 Box Jumps 24/20
7.3.17
10 min EMOM Overhead Squat (Warm up)
10 mins to find 3 RM OHS
Metcon
3 mins Max Burpees
Metcon
3 mins Max 100m Sprints
7.1.17
Metcon
100 Push Ups
100 Sit Ups
Spring 2017 Comp WOD #4
Teams of 2
10 Pull ups (Ring Rows)
50m Synchronized Lunges
20 Pull ups
50m Synchronized Lunges
30 Pull ups
50m Synchronized Lunges
40 Pull ups
50m Synchronized Lunges
50 Pull ups
Partners can switch as often as they wish on the pull ups/ring rows.