Friday, 9/9/2016

Mobility:
Hip Flexors

Strength:
EMOM for 7 minutes: 3 Hang Power Snatch (medium heavy ~70-75%)

WOD:
AMRAP in 10 minutes:
5 Front Squats
5 Toes-to-Bar
10 Front Squats
10 Toes-to-Bar
15 Front Squats
15 Toes-to-Bar
Continue adding 5 reps until time runs out

Core/Accessory:
Accumulate 5 minutes of plank

8 alternating Turkish Get-Ups

Post your results to the comment section.

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  One thought on “Friday, 9/9/2016

  1. September 9, 2016 at 5:41 pm

    Alternate WOD: 3.6 mile run in 39 min around hilly Clifton in 95 degree heat.

    Like

  2. Pete (PM)
    September 9, 2016 at 10:59 pm

    EMOM: 65#
    WOD: 109 reps
    -Knees to chest (close to knees to elbows, getting farther up; lower as fatigue hit)
    -Front squat 65#
    Core:
    5 min plank (split up between plank, push up position, and side plank)
    8 alternating Turkish getups with 18# dumbbell

    Like

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