Saturday Sept 30

Wods:

Barbell: 5 sets A1) Bench Press: 5 reps @ 22x0 tempo Rest 1 Min A2) Pendlay rows 6-8 reps @20x0 tempo Rest 1 min B) OH squats work to a tough triple, rest as needed C) Single Arm OH Carry 100ft/side x 3 sets D) Farmers Hold, heavy x 60s x 3 sets Partner wod 1 partner rows 20 cals while partner 2 does max effort air squats Then Switch with your partner. Rest 2 mins 1 partner rows 20 cals while partner 2 does max effort wall balls Then Switch with your partner. Rest 2 mins 1 partner rows 20 cals while partner 2 does max effort Burpees Then Switch with your partner. Rest 2 mins 1 partner rows 20 cals while partner 2 does max effort KB swings 55/35 Then Switch with your partner. Rest 2 mins 1 partner rows 20 cals while partner 2 does max effort box jumps 20/14 Then Switch with your partner.


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