WOD for Saturday, September 6, 2014

“Rankel”
AMRAP – 20 Minutes
6 Deadlifts (225-lb / 155-lb)
7 Burpee Pull-ups
10 Kettlebell Swings (24 kg / 16 kg)
Run 200 m

WOD for Friday, September 5, 2014

“Blue Balls”
4 RFT
400 m run
15 Wall Balls (20-lb / 14-lb)
15 Overhead Wall Ball Lunges (20-lb / 14-lb)

You must hold the ball the entire duration of the WOD.  If at any point you set it down, there will be a 4 burpee penalty.

WOD for Wednesday, September 3, 2014

Skill Work
EMOM – 7 Minutes
2 Rounds of:
1 Power Clean
1 Hang Clean
1 Front Squat
1 Push Press
———————————–
WOD
10-9-8-7-6-5-4-3-2-1
Strict Press (95-lb / 65-lb)
Pull-up

WOD for Tuesday, September 2, 2014

WOD
For time:
800 m Run
30 Thrusters (95-lb / 65-lb)
800 m Run
———————————–
Skill Work
Pull up progression
7 X 7 Pull ups (50 seconds between rounds)