Wednesday September 28th, 2016

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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


Tomorrow’s WOD

September 29th
Strength
Competitive
A1) Push Press 8-8-8-8 @ 60%
A2) Pull-ups 3xME
Fitness
A1) Push Press 6-6-6-6 @ 65%
A2) Pull-ups 3xME
Foundations
A1) Push Press 5-5-5-5-5
A2) Ring Row 3xME

Met Con
Competitive
3 Rope Climbs
5 Muscle-Ups
30 Air Squats
2 Rope Climbs
5 Muscle-Ups
30 Air Squats
1 Rope Climb
5 Muscle-Ups
30 Air Squats

Fitness
3 Rope Climbs
15 C2B Pull-ups
15 Ring Dips
30 Air Squats
2 Rope Climbs
10 C2B Pull-ups
10 Ring Dips
20 Air Squats
1 Rope Climb
5 C2B Pull-ups
5 Ring Dips
10 Air Squats

Foundations
15 Knee Raises
15 Jumping Pull-ups
15 Push-ups
30 Air Squats
10 Knee Raises
10 Jumping Pull-ups
10 Push-ups
20 Air Squats
5 Knee Raises
10 Jumping Pull-ups
10 Push-ups
10 Air Squats