Workout of the Day

Wednesday, September 30th

Strength: Clean Grip Deadlift 5×3 @ 85-90% Conditioning: AMRAP 9: 9 Dual KB Deadlift 70/53, 13 Russian KBS 70/53, 17 Ab Mat Sit ups. Weight should be heavy, must use same weight for KB Deadlift and KBS.

Saturday, September 26th

WOD: For Time: 30 min cap33 Deadlifts 185/125200m run w/ med ball33 Power Cleans 135/95400m run33 S2O 135/95200m run w/ med ball33 Snatch Grip Deadlifts 135/95400m run33 P. Snatch 95/65200m run w/ med ball33 Overhead Squats 95/65

Wednesday, September 23rd

Happy Birthday Coach Craig! Strength: Volume Back Squats 3×15 WOD: Every 6 minutes for 18 minutes (3 rounds)0:00-3:0020/15 Cal Bike12 C2B Pull UpsMax strict HSPU3:00-6:00 rest6:00-9:00 work9:00-12:00 rest12:00-15:00 work15:00-18:00 rest