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Friday 09.29.17

28
Sep

Friday 09.29.17

Team wod from team series
A.
500M Row
2X5 Stationary inchworm push up
2X50′ Burpee Broad jump
*Warm up movements from workout

B.
Complete as many reps as possible in 10 minutes of:
3 synchronized burpee box jump-overs
3 synchronized deadlifts
6 synchronized burpee box jump-overs
6 synchronized deadlifts
9 synchronized burpee box jump-overs
9 synchronized deadlifts
Etc., adding 3 reps to each exercise every round.

225/155 24″/20″
If you are not participating in the Team series event perform this event as an individual

C.
OPTIONAL-If class time permits.  5am, 11am, 3:30pm, 4:30pm, 5:30pm
On a 20-minute clock, for max reps/pounds:
Partner 1:
0:00-2:00 Handstand push-ups
2:00-4:00 Rest
4:00-6:00 Double-unders
6:00-8:00 Rest
8:00-10:00 1-rep-max back squat
Then, Partner 2:
10:00-12:00 1-rep-max back squat
12:00-14:00 Rest
14:00-16:00 Double-unders
16:00-18:00 Rest
18:00-20:00 Handstand push-ups

Tiebreak: None

D.
5-10 min cool down on bike/jog/row

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