WOD 10/16/17

Back Squat 5,5,3,3,3,1,1,1+ Then: 10,8,6,4,2 OHS 30x DU after each set.

WOD 9/2/17

“Nancy” 5 Rounds: 400m Run 15x OHS (95/65)

5 Rounds: 5x Power Snatch 5x OHS 10x Burpees 200m

Overhead Squat 1,1,1,1,1 Front Squat 1,1,1,1,1 Back Squat 1,1,1,1,1

OTM 10 minutes: 3x Power Snatch Then AMRAP 10 mins- 10x OHS 20x Push Ups 400m

Cash in: 800m 21-15-9 Muscle Ups 1 Arm Overhead Squats Cash out: 800m

Part 1: Back Squat 3,3,3,3,3 Part 2: AMRAP 10 mins: 10x OHS 20x Lateral Plate Jumps