20 Sept

WOD 1

12 EMOTM ( Every Minute on The Minute)

5 KB Swing

7 push-ups

9 jump squats

WOD 2

     
         RX                                                                                               SCALE
12 Min AMRAP of                                                                     12 Min AMRAP of
250m row                                                                                    250m row
5 pull-ups                                                                                    5 toes to bar/ knees to elbows
10 clean and jerk @ 115/75#                                                      10 dead lifts @115/75#
5 pull-ups                                                                                    5 toes to bar/ knees to elbows

IF TIME ALLOWS

WOD 3 (majority vote decides)

 

CHOICE # 1

Death by goblet squats & push-ups (add 2 each minute)

Min 1 = 2 goblet squats + 2 push ups

Min 2 = 4 goblet squats + 4 push ups

Min 3 = 6 goblet squats + 6 push ups

Min 4 = 8 goblet squats + 8 push ups

etc.

 

 

 

CHOICE # 2

2 rounds for time of

25 burpees

400m run