Tuesday 9.8

Congratulations to members Dan and Tiffany Dortona on their wedding this past weekend!

TUESDAY

Strength 1: Push Press (from rack)
5-4-3-2-1-1

Strength 2: Core Work
3m: Max Accumulatd Forearm Plank
rest 1m
3m: 20 Hollow Rocks, 20 Swimming Superman (total)
rest 1m
3m: 10 Push-ups, 10 V-ups/lemons
rest 1m

WOD: 21-15-9
Power Clean and Jerk 115/75
Wall Ball 20/14

S: 75/55
L1: 95/65
Rx+: 135/95

Extra Work
1. Bench Press
5-5-5-5-5

2. EMOM 10m
O: 7 DB Push Press, both hands
E: 7-15 Pull-ups, UB

HomeWOD
1. 100 Hollow Rocks for Time

2. Run 400m (or 2:00 cardio movement)
then 6 Rounds
20 Superman
10 Burpees
then Run 400m (or 2:00 cardio movement)