Wednesday Sept 21, 2016

By: 0

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

Tomorrow’s WOD

September 22nd
Strength
Competitive
A1) Front Squat 20X1 10-10-10 @ 55%
A2) Lunges 3×10 (per leg)
Fitness
A1) Front Squat 20X1 8-8-8-8 @ 60%
A2) Lunges 4×10 (per leg)
Foundations
A1) Front Squat 20X1 5-5-5-5-5
A2) Lunges 5×10 (per leg)

Met Con
15 Minute AMRAP
400m Run
10 Box Jumps #24/20
10 Shoulder To Overhead #135/95
10 Front Squats #135/95″