Saturday, September 25

Rebuild: 8:30AM

Community WOD: 9:30AM (please RSVP!)

Community WOD:

Teams of 3 – AMRAP 25

Buy-In: 20 Synchronized Burpees

Row, 350 m

Rest

20 Hang Cleans (dual DB/KB or barbell)

Rest

20 Wallballs

Rest

10 Bar Muscle-ups or Strict Pull-ups (15 Ring Rows)

Teams attack this in a pipeline fashion. After the burpees, Partner A will start rowing, and once they are off, they will move to a rest station while partner B begins rowing. Once partner B finishes rowing, partner A may begin the hang cleans and partner C begins rowing. Teams will follow and repeat this sequence, completing as many rounds as possible in 25 minutes.

Rebuild:

A1) 10-14 Alternating Kettlebell Z Press

A2) 12 L/12 R Single Arm Dumbbell Bent Over Rows

B1) 12 Strict Toes-to-bars (Weighted V-Ups)

B2) L Arm Kettlebell Front Rack Carry 100 ft

4 L/4 R Pause Kettlebell Waiter Squats

R Arm Kettlebell Front Rack Carry 100 ft

Pause Kettlebell Waiter Squats- 1 full sec in bottom of squat