WOD

August 15, 2018

Warmup
400m Run 
Pushup Complex
Squat Therapy 
30 GHD SItups 
Good Mornings

WOD

Pick and Choose Must perform Option 1 or Option 2 

Partner WOD

800m Run together 
Option 1 - Fran 21-15-9 (Thrusters 95/65/ Pullups)
Option 2 - Diane 21-15--9 (Deadlifts 225/135, HSPU)
400m Run 
Option 1 Grace - (30 Clean and Jerks 135/95)
Option 2 Isabel - (30 Snatches 135/95)
400m Run 
Option 1 - 10 Rds of Cindy (5 Pullups, 10 Pushups, 15 Air Squats 
Option 2 - 50 Pullups/ 50 Burpees
400m Run 
Option 1 - 60 Cals on Rower
Option 2 - 50 Cals on Bike 

 

 


 

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