Wednesday, 9-15 WOD: Partner WOD

Today we are going to do one of the WODs that is from the Garage Games Rumble by the River Event this weekend!  You will have the choice of doing it with a partner or individually!

Partner WOD:  This is how the wod works: partner a runs 200m then does 10 ground to overhead while partner b counts and rests, then partner b runs and does g2o while partner a counts, etc. Only 1 person can work at a time.

a.  200m. run
10 ground to overhead (135/95 or masters:115/75)

b.  200m. run

10 ground to overhead (135/95 or masters:115/75)

a.  200m. run
20 KB swings (70/53 or masters: 35/35)

b.  200m. run

20 KB swings (70/53 or masters: 35/35)

a.  200m. run

30 burpees onto a 45lb plate

b.  200m. run

30 burpees onto a 45lb plate

a.  200m. run
40 dumbbell snatches (35/25 or masters: 25/15)

b.  200m. run

40 dumbbell snatches (35/25 or masters: 25/15)

a.  200m. run 

50 sit ups

200m. run

b.  200m. run 

50 sit ups

200m. run

Individual WOD: You would work on a continually running clock and do the wod for time.

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Beginner WOD:  

You can do it with a partner or individually! 

100m. run 

5 Ground to overhead

100m. run

10 KB swings

100m. run 

15 burpee to plate jump

100m. run 

20 dumbbell snatches

100m. run 

25 sit-ups

100m. run