11 September 2015 11 September 2015
Friday 11 September 2015 '11 September 2015'

1. Warm-Up level 2
a. 3×10 Light Romanian Deadlifts
b. 4 Rounds
100m run
10 CTB Pull Ups
2. Strength
a. Pause Low Hang Clean and Jerk 4×1 @90-100% –
b. Clean and Jerk 10×1 @75-85% of weight you worked up to from the low hang.
3. Test WOD
For Time
Row 750m
50 Wallballs 20/14
25 Power Cleans 135/95lbs
4. Extra
For Time
50 Alternating Pistols

1. Warm-Up level 1
4 Rounds
100m run
10 Pull Ups
2. Strength
a. Pause Low Hang Clean and Jerk 4×1 @90-100% –
b. Clean and Jerk 10×1 @75-85% of weight you worked up to from the low hang.
3. Test WOD
For Time
Row 750m
40 Wallballs 20/14
25 Power Cleans 95/65lbs

1. Warm-Up Base
4 Rounds
100m run
10 ring rows
2. Strength
a. Pause Low Hang Clean and Jerk 4×1 @90-100% –
b. Clean and Jerk 10×1 @75-85% of weight you worked up to from the low hang.
3. Test WOD
For Time
Row 750m
30 Wallballs 20/14
20 Power Cleans 65/45lbs

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