Friday 092917


Published September 29, 2017


PreWod

Warmup: 15 min, 3 min mental prep then

200 Meter Run
:30 Seconds Walkouts
:30 Seconds Air Squats
:30 Seconds Active Spidermans
:30 Seconds Active Samson
:30 Seconds Down Dog with Foot Pedal

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
(completed with empty barbell)

Strength: Push Jerk
5x5 @ 80%

Metcon Partner
Rx for time
50 synchronized wall-ball shots (#20 10’tgt/#14 9’tgt)
30 cleans, 135/95 lb.
50 synchronized wall-ball shots
20 cleans, 185/135 lb.
50 synchronized wall-ball shots
10 cleans, 225/155 lb.
Time cap 12 min
Score time or total reps

Scaled for time
50 synchronized wall-ball shots(#14 9’tgt/#10 9”tgt)
30 cleans, 95/65 lb.
50 synchronized wall-ball shots
20 cleans, 135/95 lb.
50 synchronized wall-ball shots
10 cleans, 155/105 lb.
Time cap 12 min
Score time or total reps



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