WOD

September 04 - 10

Monday

September 4, 2017

Closed for Labor Day

Tuesday

September 5, 2017

Pause Front Squat
3×6 @ 95% of 10RM (or 2.5-5lbs more)
First 3 Reps Tempo: 13X1
Last 3 Reps Tempo: 10X1

AMRAP 8
10 Burpee
3 Bar Muscle Up

Wednesday

September 6, 2017

3 rounds
500m Row
21 Hand Stand Push Up
12 Deadlift (275/185)

Thursday

September 7, 2017

Teams 2
800m Run
25 Power Clean (155/105)
50 Pull Ups
75 Burpee Box Jump (24/20)
50 Pull Ups
25 Power Clean
800m Run
30-Minute cap

Friday

September 8, 2017

Power Snatch + Snatch
AHAP in 8 minutes

Isabel
For Time:
30 Snatches (135/95)

Saturday

September 9, 2017

Thruster
Heavy set of 3
8-Minute Cap

For Time:
30 Thrusters
90 Double Unders
20 Thrusters
60 Double Unders
10 Thrusters
30 Double Unders

Men: 95lbs Women: 65lbs

15-Minute Cap

Sunday

September 10, 2017

For Time:

25 Cal Row
25 Box Jump Over (24/20)
25 Dumbbell Power Snatch (50/35)
25 Wall Ball (20/14)
50 Toes to Bar
25 Wall Ball (20/14)
25 Dumbbell Power Snatch (50/35)
25 Box Jump Over (24/20)
25 Cal Row

30-Minute Cap









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