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Friday Sept 21st WOD


Strength:

14 MIn EMOM Minutes 1-2-3: Clean Pull + Hang Squat Clean + Squat Clean (60-65-70%) Minute 4: Rest Minutes 5-6-7: 2 Squat Cleans (70-75-80%) Minute 8: Rest Minutes 9-10-11: 1 Squat Clean (80-85-85%) Minutes 12-13-14: 1 Clean & Jerk (80%)

Conditioning: 12min AMrap

30 Double Unders 20 DB Snatch (Alternating) 10 Weighted Sit ups (45/24)


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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