Friday September 30th, 2016

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WOD
September 30th

Strength

Competitive
A1) Sumo Deadlift 20X1 8-8-8-8 @55%
A2) Bulgarian Split Squat 30X1 4×8

Fitness
A1) Sumo Deadlift 20X1 6-6-6-6 @ 60%
A2) Bulgarian Split Squat 30X1 4×8

Foundations
A1) Sumo Deadlift 5-5-5-5-5
A2) Bulgarian Split Squat 30X1 4×8

Met Con – 5 Rounds of 100 foot Prowler push followed by 1 minute max effort set of push-ups.

Newmarket = BW
Aurora = Half BW


Tomorrow’s WOD
October 1st
Strength

Competitive
A1) Overhead Squat 20X1 8-8-8-8 @ 60%
A2) Toes to Bar 3xME

Fitness
A1) Overhead Squat 20X1 6-6-6-6 @ 65%
A2) Knees to Elbows 3xME

Foundations
A1) Front Squat 5-5-5-5-5
A2) Knees to Elbows 3xME

Met Con
16 Minute EMOM
Even minutes – 12/10/8 Burpees
Odd minutes – 5 Power Cleans
(use the heaviest weight you believe you can successfully handle. Competitive do TnG)”