September 29th WOD

September 29, 2016

Thursday

ANNOUNCEMENT: 

RX PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

14 Min Emom

Odd-Power Snatch + Hang Snatch + Snatch

Even-Handstand Walks/10 Shoulder Taps/30 Sec Handstand Hold 

METCON:

21-15-9

Handstand Push Ups

Thrusters 95/65

30 Dubs/90 Singles after each round

ACCESSORY:

ROMWOD

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MODWOD PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

14 Min Emom

Odd-Power Snatch + Hang Snatch + Snatch

Even-Handstand Walks/10 Shoulder Taps/30 Sec Handstand Hold 

METCON:

15-12-9

Box Handstand Push Ups

Thrusters 45/35

50 Singles after each round

ACCESSORY:

ROMWOD