The Weekend WOD

By May 12, 2017 WODs No Comments

Saturday
Lottery WOD #8
Zembiec Memorial Hero WOD
Two Options:

Teams of 2
5 Rounds
22 Back Squat – L: 115/65; S: 185/125
14 Burpee Pullups
Run 400m (together) or Bike 1000/800m or Row 2000/1600m

Solo:
5 Rounds
11 Back Squats – L: 115/65; S: 185/125
7 Burpee Pullups
Run 400m or Bike 500/400m or Row 1000/800m

*Zembiec Memorial WOD via Justin Schappe

Sunday
5 Rounds
2min Hard Row/Bike
30sec Rest
(12min total)

-then, 4 Rounds
In 5min, complete:
Run 200m or Row 250/200m or Bike 500/400m
30 RKBS
30 Jumping Lunges
30 DB Push Press
30 Barbell-on-Rig Pullups
30 KB Snatches

-then:
5 Rounds
2min Hard Row/Bike
30sec Rest

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