Monday September 19th, 2016

By: 0

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 Minutes
Run 400m
Rest 2 Minutes
Run 200m
Rest 1 Minute
Run 200m
Rest 2 MInutes
100 Air Squats
Record Total Time

Tomorrow’s WOD

September 21st
Strength
Competitive
A1) Shoulder Press 10-10-10 @ 55%
A2) DB Row 3xME
Fitness
A1) Shoulder Press 8-8-8-8 @ 60%
A2) DB Row 3xME
Foundations
A1) Shoulder Press 5-5-5-5-5
A2) DB Row 3xME

Met Con
Dumbbell Fran
For Time Complete 21-15-9 of:
DB Thrusters
Pull-ups
Competitive – #45/30
Fitness – #35/25
Foundations – #25/15