Friday 9.18

FRIDAY
Strength: Snatch + Overhead Squat
EMOM 10m: 1 + 3

WOD: 3 Rounds
25 KB Swings 53/35
15 Box Jumps 24/20
10 Goblet Squat

S: 35/26 eye high, Step Ups
L1: 35/26 full OH
Rx+: 70/53, 30/24

Extra work
1. Deadlift
EMOM 6m: 5 reps 275/205

2. EMOM 8m
3-5 Ring Muscle Ups

HomeWOD
Core
2m AMRAP: Situps
rest 1m
2m AMRAP: Lemons
rest 1m
2m AMRAP: Hollow Hold
rest 1m
2m AMRAP: Forearm Plank
rest 1m
2m AMRAP: Swimming Supermans

WOD: 3 Rounds
Run 400m/Row 500m/2:00 other Cardio
21 KB Swings
12 Up Downs