Week of 09/03/2017

Tuesday September 5th

  • Strength: Snatch Grip Deadlift
  • 3 x 3 x 3 x [email protected]% complete in 12 minutes
  • Snatch High Pull
  • 2 x 2 x 2 x 2 x [email protected]% complete in 10 minutes
  • Accessory work:
  • Accumulate 4 minutes of L sit hold
  • Accumulate 5 minutes of Hollow body rig hold: every time you drop off its 10 burps

Thursday September 7th

  • AMRAP 20 minutes of:
  • 2 Ring Muscle ups
  • 4 Strict handstand PU
  • 8 KB Swings 70/53#

Friday September 8th

  • Strength: Clean Pull
  • 3 x 3 x 3 x 3 x [email protected]%
  • 3 RFT of:
  • 10 Hang Power Clean 155/105
  • 10 burpee box jump over 24/20#

Saturday September 9th

  • Partner WOD: One working at a time partitioned evenly
  • Bring a Friend WOD!!
  • 100 Goblet squats with 70/53#
  • 100 pull up
  • 100 cal row
  • 100 T2B
  • 50 minute time cap