130907 Saturday

Warm-up

AMRAC in 10 minutes with 6-10:

Snatch Press-under

Axle Sumo Deadlift High-pull

Wall Balls

Strength/Skill Development

Complete 4 sets of:

A1 Option #1. Pistols 4-6/leg (add load as able)

A1 Option #2. DB Russian Box step-up 8-12/leg

A2. Toes to Bar AFAP x 6-10.

Partner WOD

AMRAP in 15 minutes:

14 Wall Balls

7 H/R Push-ups

210m Row

One person works through a full round while the other rests.

Post notes on single leg work, total team rounds.

One thought on “130907 Saturday

  1. Shanna

    Name Pistol/RBSU/Total Rounds
    Drew 25#RBSU 8+5
    Ryan 6/8+21+50m
    Robert 30#/8+21+202
    David 25/8+21
    Anthony 4×4 pistols/8
    Jess 30# RBSU/8+21
    Pete 20# SU/8+5
    Heather 6=1/2 down/25#/8+21
    Tina BW pistols 8+11
    Denise pistolx1/8+11
    Amy RBSU 20/7+21+20m
    Court 8+21+75
    Mark BW pistols + RBSU 25#/8+21+75
    Jess G. 20×12/7+3
    Dub 53×4 pistols/9+11
    Anne BW+RBSU20#/7+21+20

    Reply

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