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