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Thursday 9/14/17 WOD 

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Metcon:

-Start with 800m Run-

30-20-10 (45-30-15)

Air Squats

OAA Dumbbell Snatch (55/70)

GHD Sit-ups (Sit-ups)

-End with 800m Run-

*20 minute cut-off. If your doing regular sit-ups, those reps will be 45-30-15 everything else is the same.*

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Saturday 9/9/17 WOD 

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Metcon:

Teams of 3

5 minutes Burpee Box Jumps (20/24)

-Rest 3 minutes-

5 minutes Toes 2 Bar

-Rest 3 minutes-

5 minutes Squat Cleans (95/135)

-Rest 3 minutes-

5 Minutes Thruster (95/135)

*Only 1 person works at a time. Score is total reps. Doesn’t matter the gender of partners.*

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