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WOD 09.11.19

“STRENGTH” Build to Heavy 5 Rep Deficit Deadlift (4″ deficit) – NO TNG “METCON” 4 Rounds For Time:15 Thrusters (95/65)15 Power Cleans GOAL TIME: 6-7 Minutes TIME CAP: 10 Minutes

WOD 09.07.19

“METCON” For Time:100 Double Unders5o Wall Balls50 Push-Ups50 Sit-Ups80 Double Unders4o Wall Balls40 Push-Ups40 Sit-Ups60 Double Unders3o Wall Balls30 Push-Ups30 Sit-Ups40 Double Unders2o Wall Balls20 Push-Ups20 Sit-Ups20 Double Unders1o Wall Balls10 Push-Ups10 Sit-Ups

WOD 09.06.19

“METCON” Partner WOD Friday! 26 Min Clock:80 Deadlift (135/95)30 Synchro Bar Facing Burpees70 Front Squats (135/95)30 Synchro Bar Facing Burpees60 Hang Power Cleans (135/95)30 Synchro Bar Facing Burpees50 Shoulder to Overhead (135/95)w/ remaining time:Row/Ski For Calories