September 9, 2017

By September 8, 2017 wod No Comments

WOD (8:30am)
Skill
10 sets of the complex:  2 Clean + 2 Front Squat
Build across each set to a heavy complex for the day

WOD w/Partner 
AMRAP 14 – Holding on …
P1: Max Reps Wall Balls 20/14#  — P2: Holds Plank
P1: Max Reps Ring Rows — P2: Holds bottom of Ring Row position
P1: Max Reps Assault Bike — P2: Holds Squat Hold
** One switch each and then moves to the next movement, keep track of reps for score, as many rounds through the 3 movements done by both partners

WOD (9:30am)
For Time:
“Fran”
21-15-9
Thrusters
Pullups
** Rest exactly the same time it takes you to do Fran, then immediately into
“Diane”
21-15-9
Deadlifts
Handstand Pushups
** Rest exactly the same time it takes you to do Diane, then immediately into
“Fran”
21-15-9
Thrusters
Pullups

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