Wednesday 9/13

WARM UP

5:00 bike or row
3 rounds:
10 overhead squats
:30 down dog hold
10 split jumps

SKILL

EMOTM 10:00
1 snatch

*Build to heavy

WORKOUT OF THE DAY

5 x 1:00 rounds
Alternating single arm db deadlifts
Ring dips
Single Db lunges
Wall walks

*Athletes will work for :45 and rest for :15 of each minute.  Score is total reps completed.

ANYWHEREX

SKILL

Strict pull ups
5 x 5

WORKOUT

100 burpees for time

BARBELL

2 rounds barbell warm up
Sots press 3 x 8

A) 5 x 2 high hang squat clean
*Build to 70% 1RM

B) 10:00 to complete 5 rounds of the complex:
1 halting clean pull + 1 hang power clean + 1 full clean

C) Split jerk
3 x 3

D) Thruster
3 x 5

Tuesday, September 12th, 2017 at 9:55 pm / WOD