Wednesday, September 23rd, 2020

MetCon
AMRAP15
50 Wall Balls
40 Pullups
30 Power Snatch
20 Overhead Squats

Fx: 14/10, J-Hook Row, 95/65
P: 20/14, 115/75
O: 20/14, 155/105

Home WOD Version
AMRAP15
50 DB Thrusters
40 Deadlifts
30 Alternating DB Snatch
20 Single Arm Overhead Squats (10 each arm)

Conditioning
Every 90 seconds for 6 rounds
5 Push Press + 25 second hold at top of 5th rep

Fx: 95/65
P: 135/95
O: 155/105

Home Conditioning
Same with DBs
Fx: 35/25
P/O: 50/35