WOD 09/01 | Back & Core

Ascending PYRAMID (Increase the weight and decrease the reps for each set) (5-7 seconds off to change weight) 

Set 1 (45 seconds)- light weight: 12-16 reps

Set 2 (40 seconds) – light/medium weight: 10-12 reps

Set 3 (35 seconds) – medium weight: 8-10 reps

Set 4 (30 seconds) – heavy weight: 4-6 reps


Plank with a Dumbbell pass + toe touch


Gorilla rows 

Dumbbell burpees

Bent-over overhead raise 

Run in place to high pull


Bent-over reverse grip rows

Around the worlds with alt. Leg raise 

    Finisher: Coaches Choice

    Beats to Fuel You