WOD Sat Sep 18

Strength

Back Squats: 5 x 3 @ 85% of 1RM

Work

“All Star Special”

3 Rounds:
12 Thrusters @ 95/65
12 Pull-ups

800m Run / 1000m Row / 2400m Bike

3 Rounds:
12 Thrusters @ 115/85
12 Chest-To-Bar Pull-ups

800m Run / 1000m Row / 2400m Echo Bike

3 Rounds:
6 Thrusters @ 135/95
6 Bar Muscle-ups

800m Run / 1000m Row / 2400m Echo Bike

30 Minute Cap

Home/Outdoor

2 Rounds:
12 Power Cleans
12 Burpees

800m Run / 4 Minutes Any Machine

2 Rounds:
12 Squat Cleans
12 Burpees

800m Run / 4 Minutes Any Machine

2 Rounds:

12 Thrusters
12 Burpees