Friday October 14th, 2016

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WOD
October 14th

Strength

Competitive
A1) Overhead Squat 10-10-10-10 @ 55%
A2) Strict Toes to Bar 3xME

Fitness
A1) Overhead Squat 8-8-8-8 @ 60%
A2) Knees to Elbows 3xME

Foundations
A1) Front Squat 5-5-5-5-5
A2) Sit-Ups 3xME

Met Con
8 Minute AMRAP

Competitive
5 Overhead squats #135/95
5 Back Squats #135/95
10 T2B
*No Rack

Fitness
5 Overhead squats #95/65
5 Back Squats #95/65
10 K2E
*No Rack

Foundations
5 Front Squats
5 Back Squats
15 Sit-ups


Tomorrow’s WOD

October 15th
Strength

Competitive
Hang Clean 3-3-3-3-3 @ 65%

Fitness
Hang Clean 3-3-3-3-3 @ 65%

Foundations
A) Clean High Pull 3-3-3
B) Hang Power Clean 3-3-3

Met Con

Competitive
10 Muscle-Ups
15 Thrusters #135/95
30 Cals AD

Fitness
20 C2B Pull-ups
20 Ring Dips
15 Thrusters #115/80
30 Cals AD

Foundations
2 Rounds:
15 Ring Rows
15 Box Dips
10 Thrusters #95/65
12/10 Cals AD