Sunday Team WOD 9-20-15


Sunday Team WOD 9-20-15


Don’t copy the behavior and customs of this world, but let God transform you into a new person by changing the way you think. Then you will learn to know God’s will for you, which is good and pleasing and perfect.

– Romans 12:2


Teams of 2 (waterfall)

Partner 1 will start the run while partner 2 waits.
Partner 2 may start once Partner 1 has completed the run.
Partner 2 may never pass partner 1.

For Time:
500m Run
30 Cal Row
30 Box Jumps Rec(20/24) Rx(24/30)
30 DB Snatches (total) Rec(35/50) Rx(50/70#)
30 Pistols  (Rec– Block squats (Feet together))

Extra Work

4 Rounds NFT
5 Strict Pull-Ups
10 Push-Ups
15 GHD Sit-Ups
20 Squats