Mon, Sept 7, 2020

WOD

1)9 min Emom

Wallballs Rx1 20, Rx2 17, Rx3 14 20/14#

Ski cals Rx1 20/16, Rx2 17/14, Rx3 14/11

KB swings Rx1 20, Rx2 17, Rx3 14 53/35#

2) Backsquat

2 x 5 same

ascend

2 x 4 same

ascend

2 x 3 same

3) 3 RFT

Run 400m

10 Deadlift Rx1 225/175, Rx2 185/125, Rx3 155/105
Bar facing Burpees Rx1 10, Rx2 8, Rx3 6

5 Pwr cleans Rx1 225/175, Rx2 185/125, Rx3 155/105