Monday Sept 20th, 2016

By: 0

WOD
September 19th
Strength
Competitive
Snatch 3-3-3-3-3-3 @ 70%
Fitness
Snatch 2-2-2-2 @75%
Foundations
Snatch High Pull 3-3-3-3-3-3

Met Con
3 Rounds –
20 Pull-ups/ Jumping Pull-ups
30 Wall Balls #20/14
1:1 Rest Ratio after each round

Tomorrow’s WOD

September 20th
Strength
Competitive
A) Deadlift 20X1 8-8-8-8 @ 60%
B) Heavy Russian KB Swings: 2×20
Fitness
A)Deadlift 20X1 6-6-6-6 @65%
B) Heavy Russian KB Swings: 2×20
Foundations
A)Deadlift 20X1 3-3-3-3
B)Heavy Russian KB Swings: 2×20

Met Con
Run 400m
Rest 2 Mnutes
Run 400m
Rest 2 Miunutes
Run 200m
Rest 1 Minute
Run 200m
Rest 2 MInutes
100 Air Squats
Record Total Time