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1st September 2019

WOD WOD, September 2, 2019

Legless

Warm-up
3x 30on/30off

Bike
Banded squat/Medball cleans/Medball squat
KB deadlifts/Russian swing/Swing

Front Squat (Weight)
E3M x5

3 Reps (3sec pause first rep)

Set 1 – 50%
Set 2 – 60%
Set 3-5-70%

*After each set complete
40sec per side KB OH hold

Metcon (Time)
For time:

27-21-15-9 Wall balls
27-21-15-9 DB snatch

*10min cap
Rx 22.5/15

OPTIONS

DB: Lighten the load
WB: Reduce height/weight

Post WOD PUMP
4 sets w/ buddy:

P1: 15 Seated banded row w/
1sec pause
P2: Lizard position pose
(R leg 1 set, L leg the next)

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