WOD – 9-20-16

 

 

 

* UPDATE! Saturday, September 24th we will be doing a video promo during the 9:30am class.  Some of the coaches and a couple guest celebs might be joining as well!

 

* Just wanted to write a quick note to all of  you at the gym.    Great job on the squat cleans today, its really amazing seeing everyone progress and get so much better over the last few months.  Thanks for making this job awesome!


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WARM-UP
amrap 6 min
50ft oh kb walk
:30 plank hold

STRENGTH
EMOM x 12
1 – 3 push press (AHAP) (Building)
2 – 15 weighted situps (db behind neck)

WOD
5 Rounds for time:
2 Wall Climbs
6 Burpees over the bar
12 Shoulder to Overhead (115/85)