9.23.2016

This is the final WOD for the 2016 LOCKDOWN! If you haven’t had a chance to come out on our Friday night throwdowns…Here’s your last chance! Tomorrow 7 PM. I would love to see all of you make it out.
WOD
Tier 3
WOD A
1 partner 200 Meter Sprint tag partner 200 Meter sprint
Then:
10 Rounds (Alternating Partners; One works, the other rests)
10 Overhead Squats 115/75
10 Calorie Row
Then:
1 partner 200 Meter Sprint tag partner 200 Meter sprint
WOD B
Immediately following WOD A your 3 minutes will begin
3 Minutes
AMRAP Wall Balls 20/14


Tier
2
1 partner 200 Meter Sprint tag partner 200 Meter sprint
Then:

10 RoundsĀ (Alternating Partners; One works, the other rests)

10 Front Squats 135/65
10 Calorie Row
Then:
1 partner 200 Meter Sprint tag partner 200 Meter sprint
WOD B
Immediately following WOD A your 3 minutes will begin
3 Minutes
AMRAP Wall Balls 20/14
Tier 1

1 partner 200 Meter Sprint tag partner 200 Meter sprint
Then:

10 RoundsĀ (Alternating Partners; One works, the other rests)

10 Front Squats 95/45
10 Calorie Row
Then:
1 partner 200 Meter Sprint tag partner 200 Meter sprint
WOD B
Immediately following WOD A your 3 minutes will begin
3 Minutes
AMRAP Wall Balls 14/10
*This will be two separate scores. First your time on WOD A and second score will be the number of wall balls you complete.*
METCON
Run 400 Meters
3 Rounds
20 Goblet Squats
20 Front Rack KB Lunges
20 Cal Rowing
20 Cal Bike
20 Situps

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