9-6-13

Strength:

 Deadlifts

5x3 @ 65-75% of 1RM

Metcon 1:

Snatch

10 min OTM of:

5 reps @ 50%

Metcon 2:

For Time:

50 T2B

Start with 5 Supermans on top of each min.

9-5-13

Skill:

Rowing

3 rounds-3 min to get 500m

7 min AMRAP:

•5 Push-ups

•10 Russian Twists

•15 Goblet Squats

Rest 1 min

7 Min AMRAP:

•5 Ring Rows

•10 Box Jumps

•15 Squats

Rest 1 min

7min AMRAP:

•5 Thrusters

•10 Sit-Ups

•15 DUs

9-3-13

Strength:

Back Squat

4x6

Metcon (for time):

“2007”

1000m Row

-then-

5 Rounds of:

25 Pull-ups

7 Shoulder to OH