Wednesday September 18

FIT

WOD

A) AMRAP 9
18/15 Calorie row
15 Box Jumps
12 Power Snatches

--Rest 2:00--

B) AMRAP 9
15/12 Calorie Ski
12 DB Box Step Ups
9 Overhead Squats

--Rest 2:00--

C) AMRAP 9
12/10 Calorie Bike
9 Devils Press
6 D Ball Over Shoulder

D - Choose Weight
F - 95/65[Bar], 24/20”, 35/20[DBs], 100/70[D Ball]
P - 115/75[Bar], 24/20”, 50/35[DBs], 150/100[D Ball]

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BURN

SWEAT

3:00 Stations - Max Reps in Remaining Time
1) 400m Run + Max Burpees
—Rest 1:00—
2) 500m Row + Max Burpees
—Rest 1:00—
3) 30 Cal Bike + Max Burpees
—Rest 1:00—
4) 20 Ball Slams + 20 Ball Squats + Max Burpees

STRENGTH

5 SETS
12 V ups
:10 Rest
12 Reverse Crunches
:10 Rest
:30 Elbow Plank
1:00 Rest