WOD: September 5th, 2017

METCON

Fitness
AMRAP 4:00, rest 4:00:
200 Meter Run
22/18 Cal AD or Row
Max Power Snatches (15lbs)

AMRAP 4:00, rest 4:00:
200 Meter Run
18/12 Cal AD or Row
Max Power Snatches (25/20)

AMRAP 4:00:
200 Meter Run
12/8 Cal AD or Row
Max Power Snatches (35/25)

Scaled
AMRAP 4:00, rest 4:00:
400 Meter Run
25/20 Cal AD or Row
Max Power Snatches (65/45)

AMRAP 4:00, rest 4:00:
400 Meter Run
20/15 Cal AD or Row
Max Power Snatches (75/55)

AMRAP 4:00:
400 Meter Run
15/10 Cal AD or Row
Max Power Snatches (85/65)

RX
AMRAP 4:00, rest 4:00:
400 Meter Run
25/20 Cal AD or Row
Max Power Snatches (75/55)

AMRAP 4:00, rest 4:00:
400 Meter Run
20/15 Cal AD or Row
Max Power Snatches (95/65)

AMRAP 4:00:
400 Meter Run
15/10 Cal AD or Row
Max Power Snatches (115/80)

Gymnastic/Skill/ROMWOD

1.
Skill work
10 minutes pratice, any order:
wall walks
strict ring dips
strict pull ups

2.
ROMWOD