191012 - “Uphill Battle”


 

Warm up:
Cardio
Mobility
Barbell warm up
 

9:00am WOD: Teams of 2, 18 min AMRAP
Rx:
3,6,9,12,15,etc.
Cal Bike
O/H squats (115/75)
Pull ups
Scaled:
Cal row
Front squats @40% 1RM
Ring rows
Sport:
Cal bike
O/H squats (135/95)
C2B pull ups
 

11:00am WOD: 8 minute AMRAP/rest 4 minutes/8 minute AMRAP
Rx:
2,4,6,8,10,12,etc.
Cal Bike
O/H squats (115/75)
Pull ups
Scaled:
Cal row
Front squats @40% 1RM
Ring rows
Sport:
Cal bike
O/H squats (135/95)
C2B pull ups
 

Mobility:
Shoulder LAX
Quad LAX

 

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