WOD for 29 SEP 2016

Typically this is a recovery day but since the Fred was closed yesterday let us make up some OPs today.

 

0500 crew can do this:

 

WOD 1:

For time:

Row, 1000 m

30 Handstand Push-ups

10 Snatches, 185/120 lbs  (!!??)

15 Ring Rows

5 Overhead Squats, 185/120 lbs

 

WOD 2:

For time: Sled Drag, 135/90 lbs, 800 m

 

 

 

1130 Crew will do this:

Warm Up:

Run 400m

Single Arm OH Walking Lunge, Right, 40ft

Single Arm OH Walking Lunge, Left, 40ft

10 Single Arm High Pull R

10 Single Arm High Pull L

10 Single Arm Thruster R

10 Single Arm Thruster L

“Moderate” weight.

 

Skill:

6 rounds for time of:

4 Turkish Get Ups, 70/55 lbs

4 Strict Muscle-ups

30 min cap.

Hmm. It may take me thirty minutes to make it through the first round.

 

 

WOD:

Complete as many rounds as possible in 10 mins of:

Sled Push, 180/120 lbs, 40 ft

12 Push-ups

Farmer Carry, 70/55 lbs, 40 ft

Run, 40 ft

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