Wednesday’s WOD 9/27/17

Wednesday’s WOD 9/27/17

30 Minute Class Workout
Metcon (Time)
For time:
1000m Row
40 Push Jerk (115/75)
40 Front Squat (115/75)
500m Row
20 Push Jerk (115/75)
20 Front Squat (115/75)

Time Cap: 18 minutes.

Use barbell or sandbag.

Fitness
DB Bench Press (4 sets, 12 reps)
12 DB Bench Press (AHAFA)

2 minutes rest before moving to B2.

Bent Over Row
B2. 12 Barbell Bent Row @ AHAFA.

Rest 2 minutes before B1.

4 Rounds total of B1 and B2.

Metcon (Time)
For time:
1000m Row
40 Push Jerk (115/75)
40 Front Squat (115/75)
500m Row
20 Push Jerk (115/75)
20 Front Squat (115/75)

Time Cap: 18 minutes.

Use barbell or sandbag.

2017-09-27