WOD for 14Sept

11:30 at the Fred. I’ll be there a few minutes early because I have a 1300 mtg. 

  

1. Warm up 

  

2. Squat clean 

Work up to 80-85% of your 1RM for a “heavy single.” 

  

3. For max reps (record each round)

EMOMx20

4 rounds of: :45 on/:15 off

1. Max reps of APFT-style Push ups

2. Max reps of Double Unders

3. Max reps of Thruster (95/65#)

4. Max reps of Russian KBS, (70#/55#)

5. Rest

One thought on “WOD for 14Sept

  1. I did 205ish for the 1 Rep heavy squat clean and 398 for the emom.
    Nick knocked out 463 for the emom
    and Cruz did 9:39 for Fridays 10 sets of 10 PU and 10 Pull ups

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