September 30th WOD

September 30, 2016

Friday

ANNOUNCEMENT: 

RX PROGRAM

WARM UP:

200 M Jog

Med Ball Warm Up x 10

200 M Jog 

STRENGTH:

Seated Strict Press 5x5 @65%

METCON:

PARTNER WOD

"Adam Brown"

2 Rounds

24 Deadlifts 295/185

24 Box Jumps 24/20

24 Wall Balls 20/14

24 Bench 195/125

24 Box Jumps 24/20

24 Wall Balls 20/14

24 Cleans 145/105

ACCESSORY:

Cobra

Quad/Chest/Calf Smach

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MODWOD PROGRAM

WARM UP:

200 M Jog

Med Ball Warm Up x 10

200 M Jog 

STRENGTH:

Seated Strict Press 5x5 @65%

METCON:

PARTNER WOD

"Adam Brown"

2 Rounds

24 Deadlifts 135/95

24 Box Jumps 20/14

24 Wall Balls 14/10

24 Bench 135/95

24 Box Jumps 20/14

24 Wall Balls 14/10

24 Cleans 135/95

ACCESSORY:

Cobra

Quad/Chest/Calf Smash