WOD 09.09.20
Strength:
Barbell bent over row, 8-8-8-8-8
WOD:
Death by:’
Medball slam, 50/40lbs
Post loads and rounds completed to beyond the whiteboard.
WOD 09.08.20
Strength:
Shoulder press, 3-3-3-3-3
WOD:
5 rounds for time:
26 Double KB front rack lunges, 53’s/35’s
13 Pull-ups
Post loads and times to beyond the whiteboard.
Happy Labor Day
Strength:
Front squat, 5-5-5-5-5
WOD:
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute
Women: 14-lb. ball, 75-lb. deadlifts and cleans
Men: 20-lb. ball, 115-lb. deadlifts and cleans
