September 26-30, 2016 | "Weekly Workouts"

Friday, September 30, 2016
WOD:
"Kill Your Goat"
You know that thing you HATE to see come up in workouts, well today you are going to work that weakness until it becomes a strength with the guidance of your coach.

Thursday, September 29, 2016
Partner WOD:
2 rounds of:
Partner 1 runs 1 mile while Partner 2 does AMRAP back squat at 205/135.
Then, Partner 2 runs 1 mile while Partner 1 does AMRAP back squat at 205/135.
*Score is time plus total back squat reps*

Wednesday, September 28, 2016
Strength:
Power Clean
Work up to a heavy single
WOD:
1-2-3-4-5-6-7 Muscle Ups
7-6-5-4-3-2-1 Burpees

Tuesday, September 27, 2016
Strength:
Front Squat 5x3 at 80%
WOD:
12 Minute AMRAP
~10 Box Jump Wall Balls (yeah, you read that right!)
~5 Deadlift 225/155

Monday, September 26, 2016
Strength:
Power Snatch
(20 minutes to work up to a heavy single)
WOD:
21-15-9-6-3
~Pullups
~Loaded Step Ups 75/55
~Strict Press 75/55

**Mark Your Calendars**
We will be participating in the Barbells for Boobs event at Crossfit Iron Fury on October 28th at 6:30 pm. After the workout "Grace", there will be a social gathering, potluck style. You can go to https://www.facebook.com/BarbellsforBoobs to sign up and start gathering donations!

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