9.23.2016

By
November 6, 2020

This is the final WOD for the 2016 LOCKDOWN! If you haven't had a chance to come out on our Friday night throwdowns...Here's your last chance! Tomorrow 7 PM. I would love to see all of you make it out.

WODTier 3

WOD A1 partner 200 Meter Sprint tag partner 200 Meter sprint

Then:

10 Rounds (Alternating Partners; One works, the other rests)

10 Overhead Squats 115/75

10 Calorie Row

Then:

1 partner 200 Meter Sprint tag partner 200 Meter sprintWOD BImmediately following WOD A your 3 minutes will begin3 MinutesAMRAP Wall Balls 20/14Tier 2

1 partner 200 Meter Sprint tag partner 200 Meter sprint

Then:

10 Rounds (Alternating Partners; One works, the other rests)

10 Front Squats 135/65

10 Calorie Row

Then:

1 partner 200 Meter Sprint tag partner 200 Meter sprintWOD BImmediately following WOD A your 3 minutes will begin3 MinutesAMRAP Wall Balls 20/14

Tier 1

1 partner 200 Meter Sprint tag partner 200 Meter sprint

Then:

10 Rounds (Alternating Partners; One works, the other rests)10 Front Squats 95/45

10 Calorie Row

Then:

1 partner 200 Meter Sprint tag partner 200 Meter sprint

WOD BImmediately following WOD A your 3 minutes will begin3 MinutesAMRAP Wall Balls 14/10

*This will be two separate scores. First your time on WOD A and second score will be the number of wall balls you complete.*

METCONRun 400 Meters3 Rounds20 Goblet Squats20 Front Rack KB Lunges20 Cal Rowing20 Cal Bike20 Situps

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