September 3 @ 6pm

Good work in Wednesday session guys! My legs were shot afterwards. How about y'all? Anyways, this should be a good WOD with some balance work using Turkish Get-Ups (see instructional video here)


Warm Up
2 rounds
10 Toy Soldiers
10 Kips/Butterflies
10 Squat to Stand
Dynamic Stretching
rest 30 seconds

Strength: Squat Clean
2x10 @ 90% 1RM

Sub TGU because we can't do cleans...
1 rep by 7 sets, both arms. Build in weight.

WOD:
5 rounds for time,
3 Deadlifts (275#/185#)
5 HSPU
10 Knees to Elbow
15 DU or 60 Jump Ropes or 30 DU/JR alternates (as in doing a DU every other jump)

Rest 2 mins between rounds. Score is total time minus rest time.


Stretch like a mofo.