Wednesday, September 2, 2015

9/03/15


  • Warmup 3 round NFT

  • 2 Wall Walk/Climb
  • 5 Empty Bar Pwr clean and jerk
  • 100 M run


    • A. EMOM for 10 Minutes

    • 5 strict pullups
    • 15 double unders (or practice for remainer of minute)

    • B. 

    • 1-2-3-4-5-6-7-8-9-10
    • Power cleans (155/105)

    • 10-9-8-7-6-5-4-3-2-1
    • Wall balls (20/14)

    • **11 minute cap as always scaled down to where you are consistently moving throughout the WOD**

    • C. 

    • 10 min EMOM perform 6 (3 each way) around the world as high as possible. May be done with a partner taking turns holding the PVC pipe for height .

    • **BOTH partners do 10 sets

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