WOD - Saturday, 11.4.2015

Good luck to all our Masters competing at the WODFATHER event this Saturday and our ladies at the Belle of the Boroughs on Sunday!

WEIGHTLIFTING with Coach Joe (9AM)

FITNESS (9AM, 10AM)
Warm Up:

Row 250
Wall Ball Duck Walk One Length
10 Russian KB Swings
10 American KB Swings
10 Waiters Squats with 3 second pause (5 each)

WOD 1
With a partner:
Row 2000m for time.

Switch every 250m

WOD 2
AMRAP in 12 minutes

5 Chest-to-Bar Pull-Ups
10 Wall Balls (20/14 lbs)
15 Kettlebell Swings (1.5/1 pood)