Saturday 2nd September – WOD

1st September 2017

This guy is looking after the gym all weekend! Rule 6 may go out the window?!

WUWOD

3 Rounds of:
5 Down and Ups
5 Lunges
5 KB Swings
10 PVC O/H Squats
10 Dislocates

WOD 1

In 25 Mins Complete:

7×3 Deadlift

*use the heaviest weight you can for each set

WOD 2

In teams of 3, For Time complete:
15 Lateral Burpee Box Jumps
20 Single Arm DB OH squat @ 15/10 COMP 22.5/15
Scale=single arm front squat
25 Box Jumps @ 24/20 COMP 30/24
30 MB Cleans @ 20/14
*15 MIN CAP
*P2 can’t start until P1 has completed their 15 lateral box jumps

ADDITIONAL WORK

30 Mins before Class For Time:
30 Deadlifts @ 80/50
30 Ring Dips
20 Front Squats @ 80/50
20 Strict HS Push Ups
10 Power Snatch @ 80/50
10 Muscle Ups
*Goal is to finish under 7 minutes.

LATER IN THE DAY
5 Rounds for Time:
100m Swim
*rest 2 mins
*goal is to finish each round in under 2 mins or faster find a pool or ocean and have some fun!!

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