Up & Down The River – CompetitorWOD

TK

Warm-up
6:00 AMRAP
12/10 Calorie Row
6 Strict Pull Ups
8 Heavy Wall Ball
10 Candlestick To Pistol

Strength
1. Box Squat
3-3-3-3
2. Overhead Squat
1-1-1-1

WOD
50 Calorie Row
40 Wallballs (30,20)
30 Chest to Bar Pull-ups
20 Pistols
10 Strict Muscle-ups
20 Pistols
30 Chest to Bar Pull-ups
40 Wallballs (30,20)
50 Calorie Row

1 Comment

  • Ben Brauer

    09/13/2017 @ 3:29 pm

    Box Squat: 245
    OHS: up to 225
    WOD: 23:40 w/ kipping MU

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