Wednesday 5/10/17 - Super Set

May 10, 2017

MAIN WOD

M-1: Weighted Step Ups (Farmers carry hold)

5 Sets of 18 (35/55)

*May go heavier if able

--Superset w/--

5 Sets of (5-10) Chin Ups

*May add weight if 10 is fairly easy

*Chin Ups do not have to be unbroken, but rest should be very short)

--20:00 Time Cap--

 

M-2: Row 1000m, 750m, 500m, 250m

*Rest 1:1 or w/ a Partner

 

FITNESS CLASS

F-1 Front Rack Lunges

Build to a Heavy Set of 12

 

F-2 5:00 AMRAP

10 Deadlifts

50 Single Unders

--3:00 Rest--

5:00 AMRAP

10 Deadlifts

10 Lateral bar Burpees

*Deadlifts should be light

*Consider RX as 135#/95#

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