September 2015

WOD for Wednesday, 9/9/15:

21-15-9

overhead squat (115#/75#)
bar muscle-ups

WOD for Tuesday, 9/8/15:

4 rounds:

500m row
:30 L-sit

WOD for Friday, 9/4/15:

100 double unders
20 hang power snatches (115#/75#)
20 handstand push-ups
15 hang power snatches
15 handstand push-ups
10 hang power snatches
10 handstand push-ups
100 double unders

WOD for Thursday, 9/3/15:

2×20 back squat

WOD for Wednesday, 9/2/15:

Every 2:00 for as long as possible:

2 deadlifts (315#/205#)
2 burpees over the bar

*add 2 burpees per interval