WOD
Level 1
AMRAP 20:
- Row x 500m
- Max Rep Ring Row
- Run x 400m
- Max Rep Front Squat
*Choose challenging weight on Front Squat (~10 reps/rd)
Level 2
AMRAP 20:
- Row x 500m
- Max Rep Pull-ups
- Run x 400m
- Max Rep Overhead Squats (Rx = Bodyweight)
*Record total Pull-up reps, OHS reps and OHS weight. No jumping pull-ups as a substitution for the workout.
ANNOUNCEMENTS
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Burn fri-yay!
4+175m (53# kb, pull ups)
15 pullups, 28 OHS (75#), parking lot run
Used 185 instead of BW (205#)
42(?) pull ups
7 OHS