09/09/22 - WOD

9/9

FRIDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 BB Rom. DL
5 Lat. Burpees over Bar

*Allow 6 min to Warm Up/Set Up Part A

A. Four Sets of:
Against a 3 min clock...
400m Row
Max Pull-Ups
-1 min rest-
Against a 3 min clock...
200m Run
Max G2O (155/115lbs)
-1 min rest-
*4 total sets of each couplet-total workout time should be 32 minutes/Two total scores of Max Reps

HXBX

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ empty BB
GM's x 5
Rom. DL x 5
Hollow Hold x :20 sec

B. "Capture the Flag"
In a 30 min Window:
In teams of 2...
1,000 SU's
100 DB Step Ups
100 DB Front Squats
Max Cal Bike/SkiErg in remaining time
*You go, I go fashion/only one partner working at a time/Split up reps however they would like