Saturday, Sept. 30th, 2017


A) Warm Up

400m Run
10 Good Mornings
:30 Samson
20 Pass Throughs

B) Strength/Skill

Warm Up and Pick Teams


WOD: Partner WOD, for time, rep counts are per team, not per partner. One person working while the other is “resting”.

75 Pullups ‘Rest’ = Bottom of Squat Hold
75 Front Rack Lunges 75/55 ‘Rest’ = Hollow Hold
75 Hang Power Snatches 75/55 ‘Rest’ = Hang from Pullup Bar
75 Back Squats (95, 65) ‘Rest’ = Plank Hold
6x 200 M Sprints (A runs, B rests, slap hands and switch: each partner runs 3x)