September 13, 2018

BUY IN:  800 Meter Run

Complete 4 rounds of:

25 Calorie Row

25 Burpees

BUY OUT:  800 Meter Run

September 12, 2018

Complete this 20:00 AMRAP:

RX

10 Handstand Push Ups

10 HR Push Ups

10 Squat Cleans (135/95)

10 Ring Dips

OR

Non RX

20 Shoulder Presses 50%

10 HR Push Ups

10 Squat Cleans

20 Assisted Ban Dips or Bench Dips

 

 

September 11, 2018

STRENGTH DAY:

Split Jerk 1-1-1-1-1-1-1 (from rack)

Then complete this 10:00 AMRAP of:

3 Split Jerks (135/95)

6 Deadlifts

9 Calorie Assault Bike

September 10, 2018

Complete 5 rounds for time:

400 Meter Run

21 Kettlebell Swings (55/35)

12 Pull Ups

September 8, 2018

Blind Draw Partner Saturday:

DRAW @ 8:50am

WOD #1:  12:00 AMRAP

10 Calorie Assault Bike

10 DB Burpee Deadlifts (40/25)

WOD #2:

20 Calorie Assault Bike

150 Wall Balls 10'/9' (20/14)

150 DB Push Presses (40/25)