Tuesday September 27th, 2016

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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


Tomorrows WOD

September 28th
Strength

Competitive
Hang Clean 3-3-3-3 @ 65%
Fitness
Hang Clean 3-3-3-3 @ 65%
Foundations
Clean High Pull 3-3-3-3

Met Con
20 Minute EMOM:

Competitive
12/10 Cal AD – 16/14 Cal Row
Fitness
10/8 Cal AD – 14/12 Cal Row
Foundations
8/6 Cal AD 0 – 12/10 Cal Row

*At Minute 11 switch machines