Saturday September 17th, 2016

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WOD
September 17th
Strength

Competitive
A1) Bench Press 20X1 10-10-10 @ 55%
A2) Barbell Bicep Curls 3xME

Fitness
A1) Bench Press 20X1 8-8-8-8 @60%
A2) Barbell Bicep Curls 30X1 4×8

Foundations
A1) Bench Press 20X1 5-5-5-5-5
A2) Barbell Bicep Curls 30X1 4×8

Met Con
Run 800m
30 Push-ups
30 Wall Balls #30/20
30 GHD Sit-ups/60 Sit-ups
30 Wall Balls #30/20
30 Push-ups
Run 800m


Monday’s WOD
September 19th

Strength

Competitive
Snatch 3-3-3-3-3-3 @ 70%

Fitness
Snatch 2-2-2-2 @75%

Foundations
Snatch High Pull 3-3-3-3-3-3

Met Con
3 Rounds –
20 Pull-ups/ Jumping Pull-ups
30 Wall Balls #20/14
1:1 Rest Ratio after each round