Wednesday August 23

August 22nd, 2017
by:

Strength / Skillwork

Wall Balls and HSPUs

WOD

Happy 42nd Birthday Al! (25:00 CAP)
23 Bar Muscle-ups
42 Russian KBS
23 Handstand Push-ups
42 Burpees
23 DB Waiter Lunge (2-ct)
42 Wall Balls
23 Box Jumps
42 Calorie Row

Rx+: 55/35# KB, 45/30# DB for Waiter Lunge, 20/14# MB, 30/24″ Box
Rx: Pull-ups, 35/25# KB, 1 abmat HSPU, 30/20# DB for Waiter Lunge, 16/12# MB, 24/20″ Box

AlDeadlift

Elements

Happy 42nd Birthday Al! (Elements’ version)
23:00 minute AMRAP
23 Russian KBS 30/20#
8 Burpees
23 Push-ups
8 Burpees
23 DB Waiter Lunge (2-ct) 20/12#
8 Burpees
23 Wall Balls 14/10#
8 Burpees
23 Box Jumps 20/18″
8 Burpees
42 Calorie Row