Both Movements are every 1:30
Based on size of class and equipment available start with either db Bench or back rack step ups then switch.
*10 Speed Push Ups a/f each set)
10 Barbell Back Rack Step Ups (5/leg) @ 7/10 RPE
10 Barbell Back Rack Step Ups @ 7.5/10 RPE
8 Barbell Back Rack Step Ups @ 8/10 RPE
8 Barbell Back Rack Step Ups @ 8.5/10 RPE
6 Barbell Back Rack Step Ups @ 9/10 RPE
100 m jog
10 Scap Push Ups
5 Scap Pull Ups
2 Pull Up Negative
60:00 class time constraints: WOD is an ‘amrap’ version of Severin.
If able, willing and have space please feel free to do “Severin” It is posted so you can input your score.
5 Strict Pull Up
10 Hand Release Push Up
500m Run (**or 600m Row/Ski or 1200m(1.2km) Bike)
*Rx is wearing a Vest/body armor from actual “Severin” wod.
**Weather Forecast shows thunderstorms: Row/Ski/Bike still Rx
100 Hand Release Push-ups
If you’ve got a 20# vest or body armor, wear it.
In honor of U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan