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9.20.18

Wod
4X
5 Pull-ups
10 Sit-ups
15/12 Calorie Bike
1 minute rest
4X
5 C2B Pull-ups
10 Med-ball Sit-ups 20/14
15/12 Calorie Bike
1 minute rest
4X
5 Ring or Bar Muscle-ups (scale with jumping muscle-up)
10 GHD Sit-ups (scale with med-ball sit-up)
15/12 Calorie Bike (DON’T SCALE)

Post Wod
Foam Roll!

9.13.18

Wod
2000/1600 Meter Row for time
10 Pulls on the rower
15 Barbell Curls 65/45
10 Pulls on the rower
15 Box Step Ups 20in @65/45#’s (rack the bar on your back)
*check your rower each time you get off just in case the monitor turns off, you don’t want to lose those precious meters*

Post Wod
Roll Out!