WED13SEP2017

IMG_6603

WOD

For Time (35 min cap):
200m Run
50 Air Squats
400m Run
30 Pullups
600m Run
30 Pushups
400m Run
30 Pullups
200m Run
50 Air Squats

Extra

Jerk from blocks: 60/6, 70/5, 80/4, 85/3, 90/2, 95/1, 80/3*3 sets

Back Squat: 80/2*6 sets
*base numbers off your most recent BS max

After
Row 10 min for cool down

Bootcamp

Strength
4 Rounds:
12 Cal Row
100m Farmers Carry

Conditioning
In teams of two, run together, for time:
100m Run
50 Air Squats
200m Run
30 Jumping Pullups
300m Run
30 Pushups
200m Run
30 Jumping Pullups
100m Run
50 Air Squats

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