September 25, 2018

September 25, 2018

dynamic :

2 rounds of :

a) angry gorilla - half of room

b) lunges - half of room

c) frankensteins - half of room

d) inch worm - half of room


teams of 3 :
7 minute clock
100/70 calorie row
remaining time max wall ball (20/14)

notes :
- wall ball reps = score
- 3 minute rest before next wod. 
- rx+ = 11/10 foot target


teams of 3 :
6 minute clock
80/60 calorie row
remaining time max box jump overs (24/20)

notes :
- score = box jump reps
- 3 minute rest before next wod. 
- rx+ = 30/24 inch box jump overs


teams of 3 
5 minute clock 
60/40 calorie row
max pullups remaining time

notes :
- score = pullup reps
- 3 minute rest before next wod. 
- rx+ = bar muscle ups


teams of 3
4 minute clock :
max situps 

notes :
- rx+ = toes to bar

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