Week of 9/18/17

Wednesday

Strength: Front Squat + HSPU

8 min EMOTM

4 front squat + 4 strict  HSPU

 

WOD: “11.2”

15 min AMRAP

9 deadlifts (155/103)

12 HR push-ups

15 box jumps (24/18)

Saturday

WOD1: “Rope-a-Dope Light”

10 min AMRAP:

2 rope climbs

200 m run

 

rest 6 min

 

WOD2: “Final 3”

For time:

25 KB swings

50 wall balls

75 double unders

1000 m run