WOD 08.31.2016 Wednesday

Partner WOD

For time:

  • Run 600m together
  • 100 Wallball, 20/14#to 9′ target
  • 60 DB Step-ups, 24″/20″ with 45/30# dbs
  • 100 Double-unders each while partner holds handstand
  • 60 HSPU (can be kipping), sub 60 strict press, 75/55#
  • Run 600m together

* Sub 150 singles for 100 doubles
* Sub for handstand hold is hang from rig

Individual WOD
  • 600m run
  • 50 WB
  • 30 DB Steps
  • 100 DU
  • 30 HSPU
  • 600m run
Core/Accessory
  • Incline DB Press – 3 x 8
  • Tricep Pressdown – 3 x 10
  • 3-way shoulders (2.5-5 lb) – 3 x 10 each direction