**Please come prepared for 10am strength by knowing which day you would like to make up (see all strength days from this past week below
Sunday Sept. 24, 2017
Endurance WOD (9am)
2 RFT (*on round 2, cut all reps and runs in HALF):
60 Calorie Row
20 Calorie Bike
10 Burpee Pull-ups
10 Burpee Box Jumps
10 HR Burpees
Make-up Day! Make up any of the 4 strength sessions that you missed this week.
**Please plan in advance which day you are going to make-up and the coach will be your guide to assist you with any movements you have questions or need clarification about.
A) 3 x 10 Ring Rows @ BW
B) 3 x 2sec Paused Bench Press x building to ""max"" triple
C) 6-10 Close-grip push-ups @ bodyweight x EMOM8
A) 5 x 5 Overhand deadlifts @ ~70%
B) 4 x 25 hollow rocks @ BW
C) c) 4 x 25m suitcase carry / hand @ 25-40% bodyweight
A) Max effort weighted chin-up
B) CTB bent arm chin hangs x 60 sec @ BW
C) 30sec protracted high plank hold
A1) BW Ring Dip hold at lockout x 20sec x 4
A2) BW Ring Dip hold in bottom x 20sec x 4
B) 4 x 6 Jefferson curls @ 15-45lbs
C) 4 x 5 3sec eccentric Dragon Flags
With a partner, complete the following for time!
*Only one person working a time. Split reps however you see fit. If doing the workout solo, cut reps in half.
60 C2B Pull-ups
60 Hang power snatches 65/95
60 Wall Balls 14/20