WOD 09/17/14

Metcon 1: 5 Rds For Timerogue-fitness

20 One Arm Dumbbell Snatch 45#/25# (alternate arms each rep)

15 Weighted Sit-ups 25#/15#

20 Steps Walking Lunge (alternate feet each rep , NO weight component to this movement)

5-7 Minutes of Squat Clean Warm-up prior to Strength Metcon

Strength – Metcon 2: For Time 12-9-6-3-6-9-12

Squat Clean   155#/105#

Pull-ups (elite=strict with 35# weight between feet)

REMINDER…Thursday 10am WOD will be at the gym (no pool workout this week).

Posted on 09/16/2014, in Uncategorized and tagged , , , , . Bookmark the permalink. Comments Off on WOD 09/17/14.

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