0:30 Calorie Row
0:30 Air Squats
0:30 V-Up
0:30 Push Up

1:00 Calorie Row
1:00 Push Up Plank Hold w/shoulder tap 
1:00 Pull Up Bar Hang 
9/16/2019 - WOD

Score Type:: AMRAP

4 Rds
 1:00 on/1:00 off

- Row Calories
- Wall Balls 20/14#
- Box Step Over 50/35#

Record reps each round.
Score total reps.

- Pace yourself through each minute!
- Get used to your big unbroken set of Wall a Balls. Push for unbroken!
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Bench Press
5x5 build each set

Complete a set of unbroken Strict C2B pull ups after each set - Band If needed, make sure to hit chest. Cap 10 reps. 


Comments

Michael Toner 2 months, 3 weeks ago / Reply

9/16/2019 - WOD: 207 reps
Notes: Row: 15, 15, 15, 15 WB: 25, 26, 26, 25 Box Overs: 11, 12, 11, 11

James Lee

James Lee 2 months, 3 weeks ago / Reply

9/16/2019 - WOD: 210 reps
Notes: 30# db, box step over 100 wb 62 cal row 48 box step over

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