Saturday, September 30, 2017

Saturday, September 30, 2017

COMP WOD - 8am

@ 0:00 - 3 rounds for time with 75/55:

25 Power Snatch 

25 Front Squats

@ 20:00 - 3 rounds for time with 225/155:

500m Row

5 Clean & Jerks

@ 35:00 - For TIme with 225/155:

50 HSPU

25 Back Squats 

10 Legless Rope Climbs


Daily WOD - 9am

Teams of 3

For TIme:

Each team starts with each member running 400m in relay fashion…

then:

(As a team, splitting reps however)

120 Pull Ups

150 DB Thrusters

180 Burpees

210 OH Walking Lunges

240 Sit Ups

then:

400m Relay run to finish (clock stops when last teammate is in)


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