Wod Sunday 11/6/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

Prep the movements

3.     Wod:

 Crossfit Main site:

AMRAP 20:

  • 5 pull-ups
  • 10 push-ups
  • 15 squats
  • 20 pulls on the rower

Score is total calories rowed.

Option 1:

AMRAP 20:

  • 3 banded pull-ups or ring rows
  • 6 push-ups to a box
  • 9 squats
  • 20 pulls on the rower

Score is total calories rowed.

Option 2:

AMRAP 20:

  • 4 pull-ups
  • 8 push-ups
  • 12 squats
  • 20 pulls on the rower

Score is total calories rowed.

Group cash out:

Tabata sit-ups

scaled-men

Awesome day at the In House Throwdown!  Scaled division podium finishers!

Posted in WOD

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