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SATURYAY September 4th, 2021

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715am EWOD

8am Wicked 1/2 Marathon Training Group 105-115min z1

8am Boot Camp – at the Custom House

815am Community WOD

930am Community WOD

EWOD

10min to complete each WOD

WOD1

21-15-9

RKS (53/35)

Burpees

CAL Bike

-3min rest-

WOD 2

21-15-9

CAL Row

BB hang Squat cleans (95/65)

Push ups

-3min rest-

WOD 3

21-15-9

Pull ups

Goblet squats (53/35)

Toes-to-bar. (Mod knees to chest)

COMMUNITY WOD

Teams of two.

30min AMRAP

⁃ 30 bike cals

⁃ 50 plate ground to overhead

⁃ 10 synchronized burpees to plate

⁃ 30 bike cals

⁃ 50 overhead lunges

⁃ 10 synchronized burpees to plate

⁃ 30 bike cals

⁃ 50 v-ups

⁃ 10 burpees to plate

One athlete working at a time expect the burpees.

Plate 45/25 50+ 25/15

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