Wednesday October 3, 2018


SWOD:

Split jerk

2@70,2@75,2x1@80,2x1@85

WOD:

1 min wall balls 20/14#

1 min db snatches alternating 50/35#

1 min cal row

1 min rest

5 rds

Accessory:

21-15-9

Cal bike

Sit ups

SWOD:

De-load for competitors

Split jerk

2x1@60,2x1@70,1@75,1@80

WOD: Not for time

8 wall balls 20/14#

8 kB swings 55/35#

30 sec row/ bike (alternating rds)

4 rds

Accesory:

30-20-10

Doubles unders

Sit ups

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