Saturday, 18 September WOD

Fundamentals Course 0900

Please arrive 15 minutes early to pay the fee with the Risner staff. Bring some water to drink and something for moisture control.

Regulars – 0730 – Please finish by 0845

Warm-up

  • 2:00 Row
  • 0:30 Squat Hold
  • 10 Air Squats
  • 10 Tempo bench push ups
  • 1:00 Bike
  • 10 Goblet squats
  • 5 Burpee Box Jumps

METCON

  • For time: 3 rounds of:
    • 9 Row Calories
    • 7 Goblet Squats, 70/53 lbs
    • 5 Burpee Box Jumps, 24/20 in
    • — then — Partner Run, 600 m — then —
  • 3 rounds of:
    • 9 Row Calories
    • 7 Goblet Squats, 70/53 lbs
    • 5 Burpee Box Jumps, 24/20 in
    • — then — Partner Run, 600 m — then —
  • 3 rounds of:
    • 9 Row Calories
    • 7 Goblet Squats, 70/53 lbs
    • 5 Burpee Box Jumps, 24/20 in

Complete in teams of 2. During each 3 rounder, alternate with your partner; 3 rounds each Scaling Options: Scale to a weight you can hold unbroken. Scale to Burpee box step ups if needed.

Time Cap: 40 mins

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