Wod Friday 9/23/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

Prep the movements

3.     Wod:

Three Days of the Condor

Buy-in: 50 Wall balls (20,14) 

AMRAP 5:

  • 12 Power snatches (95,65)
  • 12  Burpees over the bar

Rest 5:00

AMRAP 5:

Buy-in: 35 Wall balls (20,14)

  • 9 Power snatches (115,80)
  • 9 Burpees over the bar

Rest 5:00

AMRAP 5:

Buy-in: 20 Wall balls (20,14)

  • 6 Power snatches (135,95)
  • 6  Burpees over the bar

Beginner:

AMRAP 5:

Buy-in: 25 Wall balls (14,10) 9ft target

  • 12 Power snatches (45,30)
  • 12  Burpees over the bar

Rest 5:00

AMRAP 5:

Buy-in: 15 Wall balls (20,14)

  • 9 Power snatches (55,35)
  • 9 Burpees over the bar

Rest 5:00

AMRAP 5:

Buy-in: 10 Wall balls (20,14)

  • 6 Power snatches (65,45)
  • 6  Burpees over the bar

Intermediate:

AMRAP 5:

Buy-in: 35 Wall balls (20,14)

  • 12 Power snatches (75,50)
  • 12  Burpees over the bar

Rest 5:00

AMRAP 5:

Buy-in: 25 Wall balls (20,14)

  • 9 Power snatches (95,65)
  • 9 Burpees over the bar

Rest 5:00

AMRAP 5:

Buy-in: 15 Wall balls (20,14)

  • 6 Power snatches (115,80)
  • 6  Burpees over the bar

paul

Paul

 

Posted in WOD

9 thoughts on “Wod Friday 9/23/16

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