9/21/13...WOD

Warm up:TC WOD:

Teams of 2

For time:

EAch person has a bumper plate the will use the whole time. While one person is rowing and doing pull-ups the other member must hold both plates. Each time the plates are put down it is 10 AB mat sit-ups per person which will be done after the work out.

  • 60 CAL ROW
  • 50 Alternating step ups holding the plate 24/20
  • 40 Ground to Overhead with plate (40 each person)
  • 30 Pull-ups
  • 20 Squats with plate (20 Each person)
  • 200' walking lunge with plate
  • 20 Squats
  • 30 Pull-ups
  • 40 Ground to overhead
  • 50 Alternating step ups
  • 60 CAL ROW

PLATES ARE 45/25