15.9.18

WOD
Always Remembered (Time)
Teams of 2 / Time Cap 40 min:

Buy-In: 2000 Meter Row/Run

4 rounds:
45 Pull Ups
11 Bear Complexes 60/40

Cash-Out: 3000 Meter Row/Run

*Partners switching the row/run out every 200-250 meters

RX Skölun fyrir Rope Climb:
45 Pull Ups

Sc1:
Teams of 2:
Buy-In: 1500 Meter Row/Run
4 rounds:
45 Ring Rows
11 Bear Complexes 50/30
Cash-Out: 2500 Meter Row

Sc2:
Teams of 2:
Buy-In: 1400 Meter Row
4 rounds:
45 Ring Rows
11 Bear Complexes 40/20
Cash-Out: 2400 Meter Row

FIT

Warm-up
WOD BRIEF + GROUP WARMUP (0:00 – 5:00)

## Active Warmup + Barbell Warmup

30 Seconds Active Samsons + Air Squats
5 Good Mornings
5 Back Squats

30 Seconds Active Spidermans
5 Elbow Rotations
5 Strict Presses

30 Seconds Push-up to Down Dog
5 Stiff-Legged Deadlifts
5 Front Squats

10 PVC Straight Arm Bends
:30 Seconds Easy Rowing

Pull Ups
30 Second Dead Hang
10 Scap Pulls
3 Pull Ups (3 Second Lock & Finish Hold)
10 Pull Ups

1 High Hang Power Clean
1 Hang Power Clean
1 Power Cleans
– – – – – – – – – – – – – – – – – – –
3 Front Squats
3 Push Press
– – – – – – – – – – – – – – – – – – –
3 Back Squat
3 Back Rack Push Press (Repeat Front Squats & Push Press if not going to back rack within the workout)
– – – – – – – – – – – – – – – – – – –
Build to Workout Weight

CategoryWOD