September 30, 2017

Strength: Double KB Walking Lunges
4 Sets of 10 Steps
Front Rack – As heavy as possible
Conditioning: For Time
5 Rounds
20 Wall Balls 20/14
15 Calorie Row
10 Power Cleans 135/95

Conditioning: AMRAP x 20:00
Partner WOD
400m Med Ball Run
100 Air Squats
100 Plate GTOH
10 Wall Walks
-Run Together
-Other movements, one partner works at a time
-Choose Weight

Conditioning: For Time
“Psalm 23:4, Valley of Death walk”
50 Power Cleans
200M Barbell Walk
40 Back Squat
200M Barbell Walk
30 Power Cleans
200M Barbell Walk
20 Front Squat
200M Barbell Walk
10 Power Cleans
Rx 135/95 Rx+185/135
Metcon (AMRAP – Rounds and Reps)
Push Pull 20 Min AMRAP
5 Bench Press
20 Calorie Row
Rx Body Weight
Finisher (not timed)
5 rounds
10 GHD sit ups
10 Reverse Hyper Ext. or GHD
Hyper Ext. (all the way up)
Conditioning: For Time
For Time (in a Team of Four)
300 Pull-Ups
400 Push-Ups
500 Sit-Ups
600 Air Squats
*In a team of four, two people may work at a time. Reps are cumulative for all team members. All reps of each movement must be completed before moving on to the next movement (i.e. finish all pull-ups before moving on to the push-ups).