Thursday Oct 6th, 2016

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WOD
October 6th

Strength

Competitive
A1) Close Grip Bench 20X1 8-8-8-8 @ 55%
A2) DB Row 3xME

Fitness
A1) Close Grip Bench 20X1 6-6-6-6 @ 60%
A2) DB Row 3xME

Foundations
A1) Close Grip Bench 5-5-5-5-5
A2) DB Row 3xME

Met Con
Cindy – 20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
*Check back to Dec 26th

Tomorrow’s WOD

October 7th
Strength

Competitive
A1) Back Squat 20X1 8-8-8-8 @ 60%
A2) Box Step-Up 4×8

Fitness
A1) Back Squat 20X1 6-6-6-6 @ 65%
A2) Box Step-Up 4×8

Foundations
A1) Back Squat 5-5-5-5-5
A2 )Box Step-Up 4×8

Met Con
3 Rounds For Time
12 Thrusters #95/65
12 Burpees Over The Bar
12 Hang Power Cleans #95/65