Friday Sept 9th 2016

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WOD
September 9th
Strength
10 Minute EMOM *Increase each set if possible

Advanced/Intermediate
A) 1 Hang Power Clean + 1 Hang Squat Clean
Beginner
A) 2 Hang Power Clean + 2 Front Squats

Met Con
12 Minute Total time (3 Minute blocks)
Each Round Complete
5 Ground to overhead
10 Front Squats
15 Burpees
Start with #185/130
At minute 3 decrease the weight to :#155/110
At minute 6 decrease the weight to: ##135/95
At minute 9 decrease the weight to: #95/65
If you complete the round early you get to rest until the start of the next round. If you fail to complete the round, lower the weight and move onto the next round.

Tomorrow’s WOD

September 10th
Strength –
Advanced –
A1) Deadlift @20X1 8-8-8-8-8
A2) ME Set of T2B x 3
Intermediate –
A1) Deadlift @20X1; 10-10-10-10
A2) ME Set of K2E x 3
Beginner –
A1) Deadlift @2011; 12-12-12-12
A2) ME Set of strict knee raises x 3

Met Con – 4 Rounds For Time:
6 Box Jumps #30/24
10 Burpees
10 – 1 Arm DB Thruster (*Switch side each round) #60/40