MON11SEP2017

CONTACT/S: 30 Exhibition -ACP

WOD

Strength
Front Squat: 80/5*5 sets

Conditioning
In teams of 4, complete 4 Rounds each for Time, relay style:
11 Cal Row
9 Burpees Over Bar
15 Russian KBS (70/53)
*One athlete working at every station, one athlete resting, each athlete moves as they finish and the station in front of them opens up.

Extra

Before
Snatch From Blocks Above Knee: 50/6, 60/5, 70/4, 75/3, 80/2, 85/1, 90/1, 95/1, 80/3*3 sets, every 90 sec

4 sets: 8 empty bar jerk grip OHS + 15 sec. HS hold on wall

4 sets:
1 set = 5 kipping hspu + 5 25# plate def. + 5 45# plate def. + 5 2-45s plate def.

After
4 sets
100 ft. dball carry (100/75)

Bootcamp

Strength
EMOM X 10 MIN
O:5 Front Squats
E: :45 OH Medball Hold

Conditioning
4 Rounds for time:
9 Cal Row
6 Burpees Over Bar
15 Russian KBS (go heavier than American KB Swings)
Rest 30 sec between rounds

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