WOD 10.10.19
Strength:
Hang squat snatch, (below the knee), 2-2-2-2-2-2-2
WOD:
10^1 ladder for time:
Deadlifts, 225/155lbs
Bar facing burpees
Post loads and times to beyond the whiteboard.
WOD 10.08.19
Speed:
Amrap in 12 minutes:
20y Sled pushes high handle, 220/150lbs, (teams of no more than 5)
WOD:
50-40-30-20-10 reps for time:
Wallballs, 20/14lbs
Abmat sit-ups
Post sled trips and times to beyond the whiteboard.
WOD 09.18.19
Strength:
Shoulder press, 5-5-5-5-5
WOD:
In 12 minutes:
Run 600m
In the time remaining perform as many rounds as possible:
5 dB push press, 50/35l s
7 pull-ups
9 box jumps, 30/24 inches
Post loads and rounds to beyond the whiteboard.
