Wednesday September 20th, 2017
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Category: WOD

Wednesday September 20th, 2017

Warm up-

1.) DROM

2.) 2 Rounds

10 Good Mornings

10 Alt. Lunges

10 Empty BB Back Sqauts(First 5 reps 2-3 Pause at the bottom)

Skill-

Every 3 Mins for 12 Mins (4 sets)

Back Squat x 5 Reps @ 85% of 5RM from Last week

WOD-

Teams of 2:

14 Min AMRAP

42 Wall Balls 20/14

30 Cal Row

18 Deadlifts 225/155

*if not partner, 14 Min AMRAP 21-15-9

Post WOD-

4 Sets for Max Load of:

4 Single arm DB Push Press

4 Single arm DB Push Jerk

4 Single arm DB Split Jerk

*All 12 Reps in a row with left arm, rest :60 repeat on right arm.

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