Monday, September 26th 2016

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WOD
September 26th
Strength
Competitive
A1) Bench 20X1 8-8-8-8 @ 60%
A2) DB Row 3xME
Fitness
A1) Bench 20X1 6-6-6-6 @ 65%
A2) DB Row 3xME
Foundations
A1) Bench 5-5-5-5-5
A2) DB Row 3xME

Met Con
Three rounds for time of:
30 KB Swings #1.5/ 1 Pood
20 Pull-Ups
Run 400 Meters


Tomorrow’s WOD
September 27th
Strength
Competitive
A1) Back Squat 20X1 8-8-8-8 @ 60%
A2) Lunges 4×10 (per leg)
Fitness
A1) Back Squat 20X1 6-6-6-6 @ 65%
A2) Lunges 4×10 (per leg)
Foundations
A1) Back Squat 5-5-5-5-5
A2) Lunges 5×10 (per leg)

Met Con
Three rounds for time of:
10 Burpee Box Jumps #24/20
15 Wall Balls #30/20
20 Double Unders/60 Single Skips
10 Toes-to-Bar