15
Sep

WOD – Monday September 16th

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Strength Push Press (Build to today’s 3 RM) Metcon (AMRAP – Reps)Max Reps Push Press in 2 minutes (from the ground)Use 60% of today’s 3 RM Metcon 3 Rounds of:4 Minute AMRAP7 cal row or bike7 front squats (75/55)7 bar facing burpees* Rest 4 minutes between rounds

12
Sep

WOD – Friday September 15th

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Strength/Core Stability4 Sets of:100′ Back Rack Barbell Carry (Heavy)10 Dumbbell Row on Bench (Each Arm)Back Rack Barbell Carry (Reps = Feet) 100 Feet (Go Heavy) Metcon 500 Meter Row400 Meter Run30 Air Squats20 Wall Ball Shots10 Pull-Ups20 Wall Ball Shots30 Air Squats400 Meter Run500 Meter RowRx+ (30/20) (C2B)Rx (20/14) (Pull Ups)Sc (16/12) (Jumping Pull Ups)