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Saturday 10/8/16

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Saturday 10/8/16

Endurance WOD

Hero WOD – Griff

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Rest 5:00, then complete:

21-15-9
Hand Stand Push Ups
Calorie Row
Toes to Bar
Calorie Row

Suck-it-Up Saturday WOD

WOD
Teams of 2  – AMRAP 25

P1 rows 400m
while P2 completes as many reps as possible of:
10 calorie bike
15 Squat Cleans
20 KB Swings 70/53#
15 Shoulder to Overhead
10 Burpee Box Jumps 24/20″

at 400m change partners, and P1 picks up when P2 left off on the reps. change places every 400m.
Complete as many rounds as possible in 25 mins

Round 1,  2 & 3 every barbell is 95/65#
Round  4, 5 & 6  every barbell is 115/75#
Round 7, 8 & 9 every barbell is 135/95