9.18.2015

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Today and for the next two weeks Friday's will have two WOD options.

SWOD

3x3 Super Slow Deadlifts @ 80%

WOD Option 1 (PARTNER WOD)

FALL LOCKDOWN WEEK 2 WODS

This will be a two part WOD consisting of WOD 2A and WOD 2B. Please read the rules and standards closely. Each WOD will be scored as 100 points.

WOD 2A (6 Minute Time Cap)Then 2 Minute RestWOD 2B (15 Minute Time Cap)

WOD 2A (6 Minute Cap; Minutes 0-6)

6 Minutes for both partners to find max weight on the following complex:

Clean (power or squat)

Hang Squat Clean

Shoulder 2 Overhead

2 MINUTE REST (Minutes 6-8)

THEN:

WOD 2B (15 Minute Cap; Minutes 8-23)

Male Rx+ and Female Rx30-20-10Thrusters 95/65Pull-ups400 Meter Run after each round.Male Rx30-20-10Thrusters 75#Pull-ups400 Meter Run after each round

Female Scaled30-20-10Thrusters 35#Jumping Pull-ups400 Meter Run after each round

WOD Option 2

With a 12 minute clock

1 Minute: Power Cleans 95/65

1 Minute: Shoulder to Overhead 95/65

2 Minutes: Row For Calories

2 Minutes: Hand Release Push Ups

3 Minutes:Knees to Elbows

3 Minutes: Bear Crawls (Every 10 meters counts as a rep)

Score is total Reps

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