Wednesday September 30th WOD

All will be performed with a running clock

0:00-5:00          1,000m row/850m for females

5:00-10:00        50 DU’s or 125 singles

                        10 inch worms

                        15 ring rows

                        20 sit ups

                        50 Jumping jacks

10:00-20:00     Mobility

                       -Sampson stretch, couch stretch x2 minutes per stretch each side

                       -Banded shoulder work

20:00-25:00     AMRAP “Cindy”

                       -5 pull ups (sub ring rows)

                       -10 push ups

                       -15 air squats     

25:00-30:00      Rest and set up

                        -bar, plates, box

30:00-40:00      3 rounds

                        -15 GTO 135/95; 115/75; 95/55; 75/35lbs

                        -15 Box jumps 24/20” (sub step ups)

                        -Farmers carry 53/35 (per arm)

40:00-45:00      Rest and clean up

45:00-55:00      1 mile run

55:00-60:00      Cool down walk and stretch