# SATURDAY WOD September 9, 2017

##### CrossFit WOD

PERFORMANCE

A.

In 5 minutes, complete the following:

Run 600 Meters

Row as many meters as possible

Rest exactly 5 minutes, and then . . .

B.

Complete as many rounds and reps as possible in 5 minutes of:

5 Pull-Ups

15 Air Squats

Rest exactly 5 minutes, and then . . .

C.

In 5 minutes, complete the following:

Run 600 Meters

Row as many meters as possible.

Rest exactly 5 minutes, and then …

D.

Complete as many rounds and reps as possible in 5 minutes of:

10 Barbell Push Press or Dumbbell Push Press (55/35 lbs)

10 Toes to Bar

##### CrossFit WOD

FITNESS

A.

In 5 minutes, complete the following:

Run 600 Meters

Row as many meters as possible

Rest exactly 5 minutes, and then . . .

B.

Complete as many rounds and reps as possible in 5 minutes of:

4 Strict Pull-Ups

12 Air Squats

Rest exactly 5 minutes, and then . . .

C.

In 5 minutes, complete the following:

Run 600 Meters

Row as many meters as possible.

Rest exactly 5 minutes, and then …

D.

Complete as many rounds and reps as possible in 5 minutes of:

10 Dumbbell Push Press

10 V-Ups

##### BotCamp WOD

INTENSITY

A.

In 5 minutes, complete the following:

Run 600 Meters

Row as many meters as possible

Rest exactly 5 minutes, and then . . .

B.

Complete as many rounds and reps as possible in 5 minutes of:

4 Strict Pull-Ups

12 Air Squats

Rest exactly 5 minutes, and then . . .

C.

In 5 minutes, complete the following:

Run 600 Meters

Row as many meters as possible.

Rest exactly 5 minutes, and then …

D.

Complete as many rounds and reps as possible in 5 minutes of:

10 Dumbbell Push Press

10 V-Ups