WEDNESDAY 9/9/15

 In WODs

WARMUP

Coach’s Choice

 

SKILLS

Pistol Squats

Towel Pullups

Russian Twists

 

WOD

A.  1×20

Back Squat @47.5% of 1 Rep Max

 

B.  “Pirate Jackie”

For Time:

Row 1000m

50 Pistol Squats (alternating legs)

30 Towel Pullups

 

C.  Tabata

Russian Twists with MB [Plate]

 

***ATTENTION MEMBERS***

We are here to serve you, so it would be awesome if you could take 15 min to give us some coaching feedback. Just be honest and specific whether it be praise or constructive criticism. We want it all!

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TRAVEL WOD
For Time:
50 Air Squats
50 Russian Twists
50 Pushups
50 Walking Lunges
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