Wed, Oct 3, 2019

WOD

1)9 min emom

10 DB Box step ups Rx1 50/35, Rx2 40/25, Rx3 35/20 (DB in each hand hold by side)

20 DB Deadlift Rx1 50/35, Rx2 40/25, Rx3 35/20

10 DB Pwr Cleans Rx1 50/35, Rx2 40/25, Rx3 35/20

2)Backsquat

2 c 5 same

2 x 4 same

2 x 3 same

3) For Time (11 min cap)

27,21,15,9 reps of

Wallballs Rx1 30/20# , Rx2- 3 20/14#

Row Cals

Put Rowers by Rig