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September 16th WOD

9/16/2016
Competitors
Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Level 1
L1:A: Metcon (Weight)
6 rounds not for time

4 DL@20X1; start at 70% and build each round
Run 200m

Rx+ DL@20X1; 2.2; start at 75% and build
Run 200m between

***try to keep 6 rounds under 30 mins even though this is not timed so you have time to complete remainder of work
L1:B: Metcon (Time)
For time
21-15-9
DL @52-59%
HR Push ups

Rx+
DL@225/155
Ring dips
F3
F3:A: Metcon (4 Rounds for reps)
40 min Emom

3 mins to complete-200m fw 35/26;advanced 53/35

2 mins to complete-gb squats@2010; 8-25

3 mins to compete-8-40 Kbs 35/26; advanced 53/35

2 mins to complete- 8-25 strict pull ups/ring rows

Should have 4 scores for each section

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM