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Monday Sept 10 WOD


Warm up: 2 Rds

6 Single Arm DB Muscle Snatch Right arm

6 Single Arm DB Push Press Right arm

6 Single Arm DB Muscle Snatch Left arm

6 Single Arm DB Push Press Left arm

(*DB muscle snatch is a NO Re dip)

Strength: Find a 1rm Squat snatch or Power snatch)

(scale with hang squat snatch or hang power snatch

Conditioning:

4 Rounds

5 Pull ups OR 3 Bar MU for Rx+ 10 Power Snatch (95/65) 20 Wall Balls (20/14)


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Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches

Strength: 10 Min EMOM 1 Deadlift 2 Hang power clean 2 Push press Conditioning: 50 Alt step ups (45/25)(40/20) 30 Thrusters (95/65)(75/55) 50 Alt step ups 30 Push Press 50 Alt step ups