WOD: Week of 9/6

MONDAY

10 Rounds for time: Partner WOD

400m run

10 Weighted Pull-ups

20 DB Snatch


TUESDAY

Skill work:

Snatch Practice


4 Rounds For Time:

800m Run - Rest 2:00


WEDNESDAY

5 Sets For Load:

5 Strict Press


Skill Work

3 Sets:

:15 Ring Support Hold

10 Strict Ring Dips

10 Kipping Ring Dips


THURSDAY

3 Rounds For Time:

500/400m Row

12 Deadlifts (bodyweight)

21 Box Jumps (20”)


Accessory Work

AMRAP 3

Max weighted step-up (24/20”)

- Use one DB


FRIDAY

Annie

For time:

50-40-30-20-10

Double Unders

Sit-ups


Midline: Back Routine


SATURDAY:

For Time With a Partner:

40 Box Jump Overs (30/24”)

200-ft. Handstand Walk

40 Barbell Lunges (185/125#)

20 Muscle-ups

40 Hang Power Cleans (185/125#)

20 Front Squats (185/125#)

40 Synchro Bar-Facing Burpees

- One partner working, one partner resting