WOD Wednesday 9/25/19


For time:

3 rounds of:

21/15 Row Calories

15 Chest-to-bar Pull-ups

— then —

3 rounds of:

21 Kettlebell Swings, 53/35 lbs

15 Thrusters, 95/65 lbs

GENERAL In this two-part workout, athletes will complete all three rounds of rowing and pull-ups before moving onto the three rounds of swings and thrusters There is no rest between the two parts This workout is intended to take 15-24 minutes

CHEST TO BAR PULL-UPS Choose a pull-up variation that you can complete the 15 reps within 3 sets during the workout

WEIGHTED MOVEMENTS Choose weights that you can complete in 2 sets on each round for both movements

ROW If you’re short on rowers, stagger heats by a full 7-8 minutes This gives the first heat enough time to clear the 3 rounds of rowing and pull-ups