September 11, 2015 

Friday

WARM-UP:

2 Rounds

10 Open and Closes

10 Air Squats

10 Push-ups

200M Run

SKILL/STRENGTH:

3 x 5 Strict Press

METCON:

PARTNER WOD...One partner works at a time on the row, both partners complete 11 reps of each movement. 

2001 Meter Row

Then:

11 Box Jumps (30/24)

11 Thrusters (110/75)

11 Burpee Pullups

11 Power Cleans (170/120)

11 HSPU

11 KB Swings (2pood/1/5pood)

11 Toes to Bar 

11 Deadlifts (170/120)

11 Push Jerks (110/75)

Then:

2001 Meter Row

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