190928 - "Saturday WODs"


 

9:00am WOD: In Teams of 3, 30 minute AMRAP
Rx:
400m run
90 Deadlifts (225/155)
400m run
90 Cal Row
400m run
90 HSPU
400m run
90 Cal Bike
Scaled:
200m runs
Deadlift @50% 1RM
Cal row
Push ups
Cal Bike
**Runs completed as a team, break the reps up however you want, one person working at a time**
 

11:00am WOD: 24 minute AMRAP
Rx:
400m run
30 Deadlifts (225/155)
400m run
30 Cal Row
400m run
30 HSPU
400m run
30 Cal Bike
Scaled:
200m runs
Deadlift @50% 1RM
Cal row
Push ups
Cal Bike

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