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Friday July 10th WOD

Strength:

10 min EMOM

1 Power Clean

2 Hang Squat Cleans

(increase weight as you go)


Conditioning:

3 Rds Rounds For Time: (20min cap)

20 Hang Power Clean (135/95) (125/85)

4 Rounds of "Cindy"

400 Meter Run


1 rd of cindy is

5 Pull ups

10 Push Ups

15 Air Squats

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Strenth: Bench Press 3x10 @ 65-70% Barbell Bicep curls 3x10 Tricep Ext 3x10 Conditioning: 9 Rounds For Time: 2 Strict HSPU 6 Deadlifts (225/155)(185/135) 200 M Run

Wednesday Sept 23rd WOD

Partner WOD: 26min AMRAP: *26 Reps of each movement...split reps evenly btwn partners) KBS Wall Balls Hang Power Snatch (135/85)(115/75)(95/65) Planking Burpees Alt DB Lunges Front Squats (135/85)(115

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