WOD 09.16.19
Strength Overhead Squats (15 mins) 3-3-3-3-3(AHAP) Skill Time 8 mins – Double unders Metcon 9 min AMRAP: 3 Power Snatch...
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Strength Overhead Squats (15 mins) 3-3-3-3-3(AHAP) Skill Time 8 mins – Double unders Metcon 9 min AMRAP: 3 Power Snatch...
Skill Time The Open is coming soon, pick a movement and work on it for 10-15 mins. Metcon 15-12-9-12-15 Toes...
Partner WOD 4 RFT: 400m Sandbag run 30 Push press 135/95# 30 Front squat 135/95# 100 Double unders *Barbell can’t...
Metcon “Crazy Stairs” For Time: 10 Rounds of C2B Cindy (5 C2B, 10 pushups, 15 air squats) 50/35 Calorie Row...
Metcon – Open prep Open 14.3 AMRAP in 8 Minutes: 10 Deadlifts 135/95 15 Box Jumps 24/20 15 Deadlifts 185/135...
Warmup Movement Prep/Activation 3 min Row (:30 easy,…
Warmup Movement Prep/Activation 2 sets: 10 Banded Pull…