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Day

August 31, 2017

WOD for 090117

August 31, 20170
Segment 1: Clean and Jerk Build to Heavy Single Segment 2: Clean Grip Deadlift (110%/2) x 4 *3 second pause in power position Segment 3: “Amanda” For Time: 9 – 7 – 5: Ring Muscle Ups Squat Snatches (135/95)
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WOD for 083117

August 31, 20170
Segment 1: A1) Bench Press 4×10 Increase each set or keep the same weight across A2) Single Arm DB/KB Row 4×10 ea. Treat A1 and A2 as a superset Rest as needed between exercises and between sets Segment 2: For Time: 50/40 Cal Row 75 Air Squats 100 Walking Lunges
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