Thursday-Saturday 170907-09 – Experienced

Thursday 9/7
Strength
Back Squat 5×5, across (70-80% of 1 RM)

Match or slightly build off weights used last week for 5×4 Back Squats on 8/27-8/28/17.

Conditioning
6 minute AMRAP:
Wall balls (20/14)

*If you finish “Karen” (150 WB for time), you are finished.*

All Levels Friday 9/8
Strength
In 8 minutes, work up to a heavy Snatch Balance.

Conditioning
Every 4 minutes, for 7 rounds:
300/250 m Row
3 Snatches (135/95)

Saturday 9/9
Strength
A1. Deadlift 5×2, across (75-85%), rest 45 seconds
A2. Ring Dips 5×3-5 reps with 3 second support at top of dip, rest 2-3 minutes

Partner Conditioning
“The Walking Dead”
16 minute AMRAP of:
20/15 Calorie Row
150 feet Walking Lunges
15 Deadlifts (225/155)

Follow-the-leader style workout with your partner.

Here’s what’s on tap for Sunday and Monday’s Experienced classes:

Sunday 9/10 and Monday 9/11

Partner Conditioning
“9/11 Tribute WOD”
16 rounds for time of:
9 Clusters (115/85)
11 Chest to Bar Pull ups

Note: Alternate rounds with your partner.