WOD 9/26/17

Intermediate

Strength:

7 Rounds –

3 Barbell rows

3 Pull – ups

*Add weight to the pull-ups if possible

Metabolic Conditioning:

½ Mile farmer carry

Every 75 seconds alternate between completing 20 jumping jacks and 5 lunges. Complete the jumping jacks during the 1^st, 3^rd, 5^th, etc. and the lunges during the 2^nd, 4^th, 6^th, etc.

Core:

3 Rounds –

12 V-ups

8 Hip dips / side

Beginner

Strength:

7 Rounds –

3 Barbell rows

3 Pull – ups

*Complete strict pull-ups if possible

Metabolic Conditioning:

½ Mile farmer carry

Every 75 seconds alternate between completing 20 jumping jacks and 5 lunges. Complete the jumping jacks during the 1^st, 3^rd, 5^th, etc. and the lunges during the 2^nd, 4^th, 6^th, etc.

Core:

3 Rounds –

12 V-ups

8 Hip dips / side