The Weekend WOD

By February 10, 2017 WODs No Comments

Saturday
9:30a WOD Only! No 10:30a WOD. Free Nutrition & Programming Seminar.

Teams of 2
14 Rounds
20/15 Row for Cals or 15/10 Bike for Cals
20 Overhead Lunge – 45/25 (Plate)
10 Pullups (S: CTB)
*Alternate full rounds (7 rounds per partner). Cap = 30min.

Sunday
4 Rounds
AMRAP 4
10 Weighted Step Ups or Box Jumps
10 Goblet Squats
10 Jumping Lunges
10 Clapping Pushups
Row 250m or Bike 500m
Rest 1min
*pick up where you left off

-then-
4 Rounds
AMRAP 4
10 DB Press
10 DB Bicep Curls
10 DB Bent over Rows
10 KB Deadlifts
Row 250m or Bike 500m
Rest 1min
*pick up where you left off

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