12 September 17

mike r rowing
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Free Shoulder Mobility Workshop 2.0 with Dr. Zac Cohen @ CFSS this Saturday at 10AM, click here to register! Saturday 9/16 Schedule: 9AM WOD, 11AM Barbell Club

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Mattie Rogers (USA, 69kg) 145kg/319# Jerk (Video)
 
The Will To Happiness
 
Sweet Potato Ranch Dip With Bacon
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WOD

 

LI Strength:

Front Squat 5-5-5-5
Single Leg Step Up x5 / leg
 

LI Conditioning:

AMRAP 6 minutes:
100m Run
5 Push Ups
5 Ring Rows
5 Box Jumps
 
-Rest 2 minutes-
 
AMRAP 6 minutes:
50 Single Unders
10 Alternating Lunges
5 Burpees
 

LII Strength:

EZ Strength – Squat
 

LII Conditioning:

AMRAP 6 minutes:
25 Double Unders
10 Push Ups
5 Pull Ups
 
-Rest 2 minutes-
 
AMRAP 6 minutes:
25 Double Unders
10 OH Plate Lunges
5 Burpees
 
Rx: M – 45# | F – 25#
 

Category: WOD

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