WOD – Sat, Sep 20
Intent
Warm Up (Checkmark)
General Warm-Up (0:00–8:00)
2:00 row or bike
2 rounds:
- 5 slam balls
- 3 inchworms
- 10 banded good mornings
- 10 single unders
Specific Warm-Up (8:00–13:00)
- 5 power cleans (light)
- 5 wall balls
- 10 step-overs
- :30s double under attempts
Conditioning (AMRAP – Rounds and Reps)
RXConditioning (15:00–45:00)
Teams of 2 – AMRAP 30:
30 Partner Wall Balls (20/14)
16 Power Cleans (165/115lb.)
500/450m Row
100 Double Unders
Goal: 5+ rounds each
Intermediate: 95/65, single unders
Baseline: 65/45 cleans, line hops
Cool Down (Checkmark)
(45:00–55:00)
Tabata Seated russian twist
:20 max reps (20/14lb.)/ :10 Rest
X 8 rounds
Partner test with high output, lots of movement variety, and shared erg use.