Saturday, September 20, 2014

WOD - SUNDAY, SEPTEMBER 21ST 2014

COOK!!!


WARM-UP
400M RUN
250M ROW
10 KB SWINGS (LIGHT/MED/HEAVY)
50 WEIGHTED ABMAT SITUPS

WOD
AMRAP 12 MIN
400M RUN
W/ REMAINING TIME COMPLETE AMRAP
350M ROW
20 KB SWINGS (70/53)
12 BURPEES OVER THE ROWER

- REST 4 MIN

AMRAP 8 MIN
200M RUN
W/ REMAINING TIME COMPLETE AMRAP
150M ROW
10 KB SWINGS
6 BURPEES OVER THE ROWER

* RUN TOGETHER
* SWITCH OFF COMPLETING ROUNDS.  WORK WHILE PARTNER RESTS!

RESULTS FROM 9/20/14

RESULTS FROM 9/20/14

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