Wednesday, September 14, 2016

 In WOD

Warm Up:  6 Minute AMRAP

5 Pull Ups

5 Burpees

10 Pistols (5 Each Leg)

5 Toes to Bar (Anchored Toes to Bar)

Weightlifting:  Bench Press

Warm Up to Working Set with 5,4,3,2,1 Rep Count

3 X 3 @ Working Weight

3 X 2 @ Working Weight + 5 Pounds

Strength:  Clean and Jerk

3 X 2 @ 70%

2 X 2 @ 75%

WOD:  3 Rounds for Time: 18 Minute Cap

10 Kettle Bell Snatches (5 Each Side)53/35

40 Double Unders

20 Wall Balls

10 Calorie Row

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