September 14, 2016

September 14, 2016

5 minute clock :
a) run 100 meters
b) no pushup burpee x 4
c) med ball clean x 4
d) situps x 8


partner wod
14 minute amrap of :
30 wall ball
30 double unders
30 burpees
30 toes to bar
30 pullups

notes :
- both strength and endurance start the day with amrap.
- rx+ = solo.


endurance wod :
a) partner amrap (listed above)
+
b) every 4 minutes,
for time :
250 meter row x 4

notes :
- sustain consistent pacing on row intervals. try to keep within 2-3 second range.


OR 


strength wod :
a) partner amrap
+
b) every 1:30 x 5 sets of hang power snatch x 3
+
c) 10-8-6-4-2 ub hang power cleans for time @ 145/100

notes :
- rx+ = 185/135

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