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Tuesday Sept 8th WOD

Happy 55th Birthday to Keith!!

(We will be having a bday wod for Keith on Thursday since he will not be at the gym on his actual bday)


Strength:

Deadlift 5x3

(5 sets of 3 reps)



Conditioning:

4 Rounds

10 Thrusters (115/75)(95/65)

15 Box Jumps

55  Double Unders

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Strength: Bench Press 5x5 (Increase weight from last week) Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 min AMRAP 5 DB Hang Clean and Jerks (50/35)(45/25) 9 Deadlifts (225/185)(185/155)(155/135)

Conditioning: 200m run at the start of the workout and rep # 5 & 10 1-2-3….10..11..12 reps of Power Snatch (135/95)(125/85)(115/75)(95/65) Pull ups or Bar Muscle Ups Front squat (135/95) KBS (70/55)