WOD 09.24.19
Metcon 10 min AMRAP: 12 Slamball Over Shoulder 50/35# 15/12 Calorie Row Strength 4 Giant Sets (do the movements from...
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Metcon 10 min AMRAP: 12 Slamball Over Shoulder 50/35# 15/12 Calorie Row Strength 4 Giant Sets (do the movements from...
Skill Time Double Under Practice 8-10 Minutes Strength – Capacity Builder In a 1:30 Window 9 Power Cleans (135/95) 9...
Skill Time 10-15 Minutes Handstand Walk Practice – kick up on walls, try to walk away, wall walks, coaches choice...
Partner WOD Teenage Mutant Ninja Turtles (Teams of 3 or 4) 4 RFT (in a weight vest) 1000 M Run...
Strength Push press 3-3-3-3-3 (Increasing weight) Metcon ‘Burnt Burns’ 400m Walking Lunges (weight vest if you have one 20/14) *Scale...
Warmup Movement Prep/Activation 3 min Row (:30 easy,…
Warmup Movement Prep/Activation 2 sets: 10 Banded Pull…