Monday, 9-9-19

Check your Email for Today’s WOD.

Partner Row 4x500m each partner does 4, 500m Row. Rest is however long your partner takes. Strength: Box Squat 3×3 @ 75-80 % of 1RM Box Sqaut Wod: 7x40yd Sprints Every 90 Seconds.

Sumo Deadlift: Build to a 3 rep max in 15 minutes With a 18 minute clock: Run 1 mile as fast as possible then AMRAP in the remaining time: 12 Sumo Deadlift High Pulls (95/65) 12 Walking Lunges 12 DB Snatches 53/35

For time: 60 Goblet Squats 50 Burpee Ball Slams 40 WallBalls 30 Pull-ups 200m Sprint 10 Bar Muscle Ups Burpee Ball Slam Extra Credit Krypto’s Killer Core: 4 Rounds 25 Situps 25 V-Sits 25 L Crunch 25 R Crunch

Strength/Skill – Push Jerk + Split Jerk x 5 Complete as many rounds as possible in 20 minutes: 5 Weighted pull-ups, 35# (24#) 10 Push-ups with feet on 30″ box (24″) 15 Squats holding a 45# plate (25#)

5 RFT: 35 Air Squats 30 Wall Balls 20/14 25 Cal Row 20 Power Snatch 95/65 15 Burpee over Bar