September 28th WOD

September 28, 2016

Wednesday

ANNOUNCEMENT: 

RX PROGRAM

WARM UP:

Running Drills

STRENGTH:

None

METCON:

10 Min Amrap

10 Russian Kettle Bell Swings 53/35

8 Sumo Deadlift High Pulls 53/35

5 Burpees

Rest 1 Min

8 Min Emom

odd-100 M Run

Even-100 M Row

Rest 1 Min

5 Min Amrap

20 Mountain Climbers

10 Sit Ups

ACCESSORY:

Rope Climb 5x1

Weighted Step ups 4x10

Stretches

Scorpion

Banded IT Band

Calf Stretch

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MODWOD PROGRAM

WARM UP:

Running Drills

STRENGTH:

None

METCON:

10 Min Amrap

10 Russian Kettle Bell Swings 53/35

8 Sumo Deadlift High Pulls 53/35

5 Burpees

Rest 1 Min

8 Min Emom

odd-100 M Run

Even-100 M Row

Rest 1 Min

5 Min Amrap

20 Mountain Climbers

10 Sit Ups

ACCESSORY:

Rope Climb 5x1

Weighted Step ups 4x10

Stretches

Scorpion

Banded IT Band

Calf Stretch