September 20th, 2017

WEDNESDAY 

Fitness:

A. FS 5 x 5 rest 3 min
**goal is to finish with more total vol compared to last week
+
“Nancy”
5 rounds for time or 18 min AMRAP
400m run
15 OHS 95/65
**You may row
**You may do FS
+
Accessory Work (optional)
B1. CG BP 3 x 8 @ 30×1 rest 60 sec
B2. Ring Row w/ feet elevated 3 x 8 rest 60 sec

Competition:

A. FS 5 x 5 rest 3 min
B. Clean 5 x 2 rest 2 min
+
“Nancy”
5 rounds for time or 18 min AMRAP
400m run
15 OHS 95/65
**You may row
**All masters Men must do FS (+45)
+
Accessory Work (optional)
B1. CG BP 3 x 8 @ 30×1 rest 60 sec
B2. Ring Row w/ feet elevated 3 x 8 rest 60 sec