Saturday, 23 October WOD

Warm-up

  • 20 Cal Row
  • 3 Rounds
    • 5 Inverted Rows
    • 10 Push Ups on bench
    • 15 Air Squats
    • 400m Run
  • *Round 3 perform regular pull ups and push ups
  • -0:30 Calf Stretch
  • -10 Leg Swings each leg

METCON PARTNER WOD

  • For time:
    • 100 Row Calories
    • 100 Dumbbell Hang Snatches, 50/35 lbs
    • Partner Run, 400 m
    • 80 Row Calories
    • 80 Dumbbell Hang Snatches, 50/35 lbs
    • Partner Run, 400 m
    • 60 Row Calories
    • 60 Dumbbell Hang Snatches, 50/35 lbs
    • Partner Run, 400 m
    • 40 Row Calories
    • 40 Dumbbell Hang Snatches, 50/35 lbs
    • Partner Run, 400 m
    • 20 Row Calories
    • 20 Dumbbell Hang Snatches, 50/35 lbs
    • Partner Run, 400 m

Complete in teams of 2. Split the row calories and hang dumbbell snatches as desired. Scaling Options: Use a DB weight that allows you to keep good sets of 10!

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