WOD: September 20th, 2017

Deadlift 6×2

Deadlift for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps

*ascending in weight

METCON

Fitness
10-8-6-4-2 reps, for time of:
Hang Power Cleans, 45/35lb
burpee box jumps, 16/12″

Scaled
10-8-6-4-2 reps, for time of:
Hang Power Cleans, 105/75lb
burpee box jumps, 20/16″

RX
10-8-6-4-2 reps, for time of:
Hang Power Cleans, 155/105lb
burpee box jumps, 24/20″

Accessory/ROMWOD

1.
3 RNFT:
db or barbell strict shoulder press x 6-8 reps
Rest 60 seconds
Single Leg Deadlift x 6-8 reps each leg
Rest 60 seconds
Double under/ triple under practice x 60 seconds
Rest 60 seconds

2.
ROMWOD