WOD 10/09 | Full Body

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


Squat + bicep curl


Close grip shoulder press sit ups

Iron crosses

Kneeling OH hold to stand

Renegade row to squat 

Forward lunges to two jabs 

Side plank + thread the needle (right) 

Side plank + thread the needle (left) 

    Finisher: Coaches Choice

    Beats to Fuel You