The Weekend WOD

By May 19, 2017 WODs No Comments

Saturday
*Lottery WOD #9*
Run 800m (together) or Row 2000/1600m or Bike 4000/3200m
60 Front Rack Lunges – 95/65 (S: 30 OHS – 155/105)
90 Box Step Overs (S: Jump Overs)
120 Wallballs
30 Power Cleans – L: 115/75; S: 175/125
Run 800m (together) or Row 2000/1600m or Bike 4000/3200m
*Cap = 40min. OHS via Carl Duvall. Wallballs via Kelly Weber.

Sunday
6 Rounds
30sec Row/Bike
30sec Rest

-then, 5 Rounds
In 5min, complete:
20 Side Plank Crunches (10L, 10R)
10 Goblet Squats
20 KB Snatch
10 Burpees
20 Single-Leg KB RDL
Run 400m or Row 500/400m or Bike 1000/800m

-then
12 Rounds
15sec Row/Bike
15sec Rest

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