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Tuesday Sept 27th WOD

Strength: Alternating 12 Min EMOM Even Min: 5 Front Squat (start at zero on clock) Odd Min: 7 Back Squats

Barbell weight: Take 90% of 1rm Back Squat, then use 75% of that #



Steph's Bday WOD

Conditioning: 16 min Amrap

9 Pull ups

26 Weighted sit ups (45/25)

4 Clean & Lurks (115/75)(95/65)

3 Box Jump Overs (30/24)

Clean & Lurk = (1 Clean and Jerk+ Overhead Barbell Lunges

1 alt lunge left leg + Right Leg)



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