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WOD September 5, 2017 (Tuesday)

Skill Work: Weighted Pull-ups
EMOM 6 mins 4 weighted pull ups

Weightlifting: Snatch Grip Deadlift
EMOM 9 Mins Snatch Grip DLs

Start at 80% of best snatch and increase as you feel comfortable
Minutes 1-3
Perform 5 the on the Minute
Minutes 4-6
Complete 3 Reps
Minutes 7-9
Complete 2 Reps

You will record your best double for the day

WOD: Metcon (AMRAP – Reps)

3 Rounds with 1 Min on each Station

Wall Balls 20/14,
Rope Climb (Each Rep worth 5 reps)
Box Jump 24/20,
Two arm dumbbell push press 40//25,
Row for calories
Rest

KEEP A CONTINUOUS COUNT OF REPS JUST LIKE FIGHT GONE BAD

 

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