Sunday 9.10.17 WOD

Strength

Hang Power Clean, build to a heavy

Metcon

“Nasty Girls”
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

Intent: sub 12min time, this is not a time cap

Finisher/Recovery

Superset
1a) DB Split Squats: 3 x 8 ea. Rest 60s.
1b) DB Side Bends: 3 x 15 ea. Rest 60s.

$ Out

“Cooldown” in the form of static stretching

WOD NOTES

By | 2017-09-08T14:33:54-04:00 September 9th, 2017|WOD|Comments Off on Sunday 9.10.17 WOD