Friday 091517


Published September 15, 2017


PreWod

2 Rounds:
30 Seconds Each
Active Spidermans
Active Samson
Air Squats
Push-up to Down Dog
Cossack Squats
PVC Pass Throughs
Barbell Warmup

performed with empty barbell
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats

Metcon:
Option A: 

For Time: 
21-15-9

Squat Snatch (95/65)

Chest to Bar Pull-ups

Option B:

For Time:
15-12-9

Power Snatch (95/65) 

Overhead Squats (95/65)

Chest to Bar Pull-ups

Option C: 

For Time:
15-12-9

Power Snatch (75/55) 

Overhead Squats (75/55) 

Pull-ups



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