Friday’s WOD Sept. 4th

Friday’s WOD Sept. 4th

Strength:

Bench Press

8/55%

6/65%

4/75%

2/85%

*ten minutes, Trainers please set clock to keep on schedule. Athletes that fall into a CAT 3 or 4 Trainers focus on getting form and technique dialed in before weight is added.

Conditioning:

CAT ONE:

Complete as many rounds as possible in 15 minutes of:

200 m run sandbag

20 power snatches 135/95#

CAT TWO:

Complete as many rounds as possible in 15 minutes of:

200 m run sandbag

20 power snatches 115/80#

CAT THREE:

Complete as many rounds as possible in 15 minutes of:

200 m run kettlebell sandbag

20 power snatches 95/65#

CAT FOUR:

Complete as many rounds as possible in 15 minutes of:

200 m run 

20 power snatches 75/55#