WOD 09.01.17

SWOD - FITNESS

4 ROUNDS 6-8 FRONT SQUATS REST 45" 3-5 RING PUSH UPS* REST 30" 20 LEG LIFTS REST 30" * BLOCK PUSH-UP

WORKOUT OF DAY - FITNESS

3 ROUNDS 10 PUSH PRESS (65/45) 10 FRONT RACK REVERSE LUNGES 10 BURPEES OVER BAR FOR TIME CAP: 12 MIN

SWOD - PERFORMANCE 4 SETS 30 SEG MÁX POWER SNATCH @60% REST 90 SEG

WORKOUT OF DAY - PERFORMANCE

3 ROUNDS 10 PUSH PRESS (95/65) 10 OVERHEAD REVERSE LUNGES (95/65) 10 BURPEES OVER BAR FOR TIME CAP: 12 MIN

CASH OUT

FITNESS: 4 SETS - 3 - 5 STRICT PULL-UPS PERFORMANCE: 4 SETS - 3 RING MUSCLE-UP UNBROKEN