Thursday October 13th, 2016

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WOD
October 13th

Strength

Competitive
A1) Shoulder Press 8-8-8-8 @ 60%
A2) DB Row: 4xME

Fitness
A1) Shoulder Press 6-6-6-6 @ 65%
A2) DB Row: 4xME

Foundations
A1) Shoulder Press 5-5-5-5-5
A2) DB Row: 4xME

Met Con
In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:

12 Wall Balls #20/14
12 Burpees

Followed By:
In teams of two :Max Cals Rowed in 12 Minutes
Switch whenever you would like


Tomorrow’s 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