Free songs
Sep201416


Main – WOD

Snatch Complex 1 (10-15 Minutes to build to a heavy Snatch Complex)

Hang Power Snatch
Overhead Squat x 2

Metcon (AMRAP – Rounds)

7 Min AMRAP
-20 Double-Unders
-10 Wall Balls (UB)

Metcon (AMRAP – Rounds)

7 Min AMRAP
-10 KB Swings @24/16
-10 Box Jumps @24/20

Sep201415

Main – WOD

Back Squat (5×5 @75%)

Metcon (Time)

3 Rounds For Time:
21 Bar Facing Burpees
15 Front Squats @115/85
9 HSPU

Buy-Out
800m Run

Sep201413


Main – WOD

Metcon (Time)

4 Rounds For Time
10 Hang Power Cleans @135/95
15 Box Jumps @24/20
20 Wall Balls

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