WOD

Friday September 8th

A. Rope Climb Practice

B. 6 Sets (rest 2 min):

6 Box Jumps

4 Push Presses

2 Rope Climbs

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Thursday September 7th

A1. Front Squat – 5 x 3

A2. Cuban rotation – 4 x 10, Rest 2min

B1. Pull Ups – 5 x 3

B2. Hollow Rock – 4 x 30s, Rest 2 min

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Wednesday September 6th

A. Push Jerk Tech

B. For time:

5000#/3500# Ground to Overhead

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Tuesday September 5th

A. Snatch Tech

B. Snatch – 5 x 3, Rest 2 min

C. E3MOM x 4:

250m Sprint

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Monday September 4th

A. Handstand Practice

B. 20 min AMRAP:

5 HSPU

7 Ring Rows

9 Burpees

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Sunday September 3rd

A. Clean Tech

B. E2MOM x 16(alt):

3 Clusters

20m Sled Push

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Saturday September 2nd

A1. Deadlift – 5 x 3

A2. Band Pull Aparts – 4 x 10, Rest 2 min

B1. Push Press – 5 x 3

B2. Pallof Press – 4 x 10E, Rest 2min

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