Thursday, September 24th

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Warmup: 3 Rounds of

300 meter row

8 single legged box jumps

8 Good Mornings

8 Wall Seated Plate Raises

8 OLY Bar Presses

8 Russian Twist with OLY Bar

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Skill Work: Double Unders

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Alternating Single Leg Deadlift 4x8

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Hang Snatch 1x4, 1x3, 2x2, 4x1

+++++++++++++++++++

WOD: For Time - Teams of 2 or 3 Athletes

8 Rope Climbs + 80 Alternating DB Snatches 55/35# + 160 Double Unders

7 Rope Climbs + 70 Alternating DB Snatches 55/35# + 140 Double Unders

6 Rope Climbs + 60 Alternating DB Snatches 55/35# + 120 Double Unders

5 Rope Climbs + 50 Alternating DB Snatches 55/35# + 100 Double Unders

4 Rope Climbs + 40 Alternating DB Snatches 55/35# + 80 Double Unders

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Endurance:

2, 3 or 4 x 1 mile repeats ~ rest equals half work

Joe Kusnitz