Friday, September 15 2017

Team Row or Bike Race (2-person team) Row For Time: -A = 100m B = 100m -A = 200m B = 200m -A = 300m B = 300m -A = 400m B = 400m -A = 500m B = 500m one rower/bike per team Team WOD 16 minute AMRAP of: -A = 10 Deadlifts 225/155 RX+ 255/175 MRX 185/115 WHILE -B = Top Deadlift Hold -B = 10 Deadlifts WHILE -A = Top Deadlift Hold -A = 10 HSPU MRX Hand Release Push-ups WHILE -B = HSPU Hold MRX Plank hold -B = 10 HSPU WHILE -A = HSPU Hold (top) -A = 10 KBS 24/16kg RX+ 32/24kg MRX 20/12kg WHILE -B = KB Goblet Squat Hold (bottom) -B = 10 KBS WHILE -A = KB Goblet Squat Hold -A = 10 calorie Row WHILE -B = High Plank Hold -B = 10 calorie Row WHILE -A = High Plank Hold One athlete is working, while one is in a static hold position. Athlete can only work if partner in hold position