endurance9-26

Big crew for a fun Endurance WOD on Monday night. Great job everyone!

With a Running Clock:
0:00-5:00
50 Wall balls (20#/14#)
then, AMRAP
12 DL (185#/135#)
12 Bar-facing burpees
rest 5:00
10:00-15:00
35 Wall balls
then, AMRAP
9 DL (225#/155#)
9 Bar-facing burpees
rest 5:00
20:00-25:00
20 Wall balls
then, AMRAP
6 DL (275/185)
6 Bar-facing burpees
Scale the weight to get through at least one round of the DL unbroken. Ideally all of the reps should be unbroken because each AMRAP is over quickly.

2. Midline
4 Supersets:
20 GHDSU
10 Hip extensions
rest as needed in between sets
*** If you have never done more than 50 GHDSU in one day, scale the reps by half or sub ab-mat sit ups.

GYMNASTICS
1. EMOM 10
1-2 rope climbs
2. Conditioning:
4 Rounds
10 forward roll to pistol (scale to squat)
10 Burpee, HS Walk back to beginning or 50′