Saturday 9.12

SATURDAY
Strength 1: Pull-ups

Strength 2: Deadlift
EMOM 8m: 3 Reps

WOD: 12m AMRAP
9 Lateral Burpees Over Bar
13 Air Squats
5 STOH 135/95

S: 75/55
L1: 115/75
Rx+: 165/115

Extra Work
1. High Bar Back Squat
5-5-5-5-5

2. 2m AMRAP
Burpee Box Jumps 30/24
rest 2m
2m AMRAP
Thrusters 45/35
rest 2m
2m AMRAP
GHD Situps

HomeWOD
CoreWOD: 10 Rounds
10 Air Squats
10 Push-ups
10 Situps

Conditioning: Run 400m /Row 500m /Bike or other Cardio 2:00
5 Rounds, rest 1:1