Wednesday September 25

FIT

WOD

A) EMOM 12
1) 12/10 Calorie Bike
2) 10 Power Snatches
3) 12/10 Calorie Ski
4) 10 Burpee Over Bar

D - Modify Cals as needed, Choose weight
F - 95/65
P - 115/75

--Rest 2:00--

B) AMRAP 5
5 Thrusters
15 Sit Ups

Thruster weights is the same as snatches from part A

--Rest 1:00--

C) FOR TIME:
800m Run
20 Push Ups
8 D Ball Over Shoulder
600m Run
15 Push Ups
6 D Ball
400m Run
10 Push Ups
4 D Ball
200m Run
5 Push Ups
2 D Ball

D - Choose weights, Row
F - 100/70[DBall]
P - 150/100[DBall]

(16:00 Cap For Part C)

(Total Time: 36:00)

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BURN

SWEAT

DOUBLE TABATA
Alternating Between:
1) Ball Slams
2) Push up + Shoulder Taps

—Rest 2:00—

DOUBLE TABATA
Alternating Between:
1) Wood Chop Ball Slams
2) Side Plank

STRENGTH

4 SETS:
30 Russian Twists w Ball
15 Deadbugs