Wednesday September 13th, 2017

STRENGTH

Single Arm Farmer Carry + Overhead Plate Hold
Athletes will complete 3 rounds of:
100 m single arm farmer carry heavy + :60 overhead Plate hold 

WOD

Partner Rounds for Time
8 pull ups/ring rows
10 lunges with weight overhead
15 wall ball

Each team will complete 8 rounds total and 4 rounds/ person
 

Sunday September 10th, 2017

STRENGTH

Snatch Complex
Find a moderate working weight for
1 Deadlift + 1 Power Snatch + 1 Squat Snatch
then
10 minute EMOM
 

WOD

5 Rounds for quality

8/leg Single leg step ups
100 m Single arm farmer carry
10 good morning- barbell only
6 inchworm push up

25 Minute Time Cap