WOD 9/18/18

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SWOD

PISTOL

8 ROUNDS ON THE MINUTE ALTERNATING A & B

A)  ODD MINUTE: 5 Reps: Slow Eccentric One Legged Squat Standing on Box – Right Leg

B)  EVEN MINUTE: 5 Reps: Slow Eccentric One Legged Squat Standing on Box – Right Leg

4 MINUTE EMOM:

3 Single Leg Box Jumps (3 reps each leg) (24/20)

WOD

3 Rounds For Reps:

Partner A: Row 500m

Partner B: AMRAP: 10 Wallball, 10 Burpee

Partner B: Row 500m

Partner A: AMRAP: 10 Wallball, 10 Burpee

QOD

If you lived in a beehive, would you rather be a worker bee, a drone, or the queen bee?

Dan McCarthy