WOD Wed Sep 5

Strength

Front Squat / Push Press
- build to heavy triple

Work

“Flash Flood” 
2 Rounds For Time:
400m Run / 500m Row / 1200m Bike
21 Thrusters (95/65) / 30 Wallballs

CompTrain

Handstand Walk O-Course
Spend 15 Minutes Navigating Obstacles

Muscle-up
3 Rounds for max reps - rest as needed (i.e. 8-7-7)

Squat Clean Thruster Ladder
For Time: 
10 Reps @ 155/105
8 Reps @ 185/135
6 Reps @ 205/145
4 Reps @ 225/155
2 Reps @ 245/165