WOD: Saturday September 23rd 2017

 

WOD1

9-Minute AMRAP

3 Minutes
– Box Jumps 24/20 (20/20)
– Partner Holds Front Rack 95/65 (75/55)

3 Minutes
– Pull-ups (Intermediate) / Ring rows (Novice/Masters)
– Partner Holds Tricep-extension On Box

3 Minutes
– Shoulder-to-overhead (same weight as above)
– Partner Holds Bar Hang

 

WOD2

With a 4-Minute Time Cap
2 Rounds for Time

– 20 Dumbbell Reverse Lunges (10/leg)
– Partner Wheelbarrow Walk 7 yards
– 20 Dumbbell Cleans
– Partner Wheelbarrow Walk 7 yards 

Athletes decide who does what. It doesn’t matter as long as the work gets done.