Tues, Jan 10th
Today:
Flip/Flop
METCON:
AMRAP in 12 minutes Run 200m 6 Push press (155,105) 10 DL (155,105)
Strength:
Back Squat 6×3 @80%
*No rest between metcon and strength. Have racks set up before the start
Today's WOD
Saturday, September 30th
In teams of 2: 3RFT (40 min cap) 400m run w/ plate 45lb/35lb 40 Squat Cleans 95/65 | 75/55 | 45/35 30 Shoulder-to-overhead 95/65 | 75/55 | 45/35 20 Pull Ups | Assited PU | Ring Rows 10 Synchro bar facing burpees
Both partners complete the run together but only one carries plate at a time. Break up reps however they want, burpees must be done together.
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