September 12th WOD

Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Level 1
L1:A: Deadlift (6x6)
@20X1; start at 70% and build to a tough set; rest 3 mins between sets
L1:B: Metcon (Time)
For time
35 DL 205/145
60 wall balls 20/14
85 hr push ups
Run around mall

15 min time cap
Level 1 Rx+
L1+:A: Clean High Pull + PC (2+2x6)
start at 70% of PC; build to a tough complex
L1+:B: Metcon (Time)
For Time
35 PC 165/110
60 Wall balls 20/14
85 HR push ups
Run around mall
F3:A1: Deadlift (5x8)
@3010; advanced; @20X1; 2.2.2x6 build to a tough set; rest as needed
F3:A2: Plank (5x60-90 sec cumulative)
advanced;skip plank; rest 60 sec before A1
F3:B: Metcon (Time)
For time

Cal ab
Kbs 35/26

Cal ab
Kbs 53/35
Sol Endurance
SE:A: Metcon (Time)
For time

40 box over burpees
Run 1 mile
2 min rest
Retest from April 4th
SE:B: Max Pull ups; 1 attempt (AMRAP - Reps)
use hardest band if using a band
SE:C: Max Push Ups (1 attempt) (AMRAP - Reps)
SE:D: 100 Sit-Ups (Time)
Perform 100 sit-ups for time
1 min rest
SE:E: Sorenson (Time)
Max hold- Back Extension; 1 attempt



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