This Week’s Specialty WODs

CFE
Teams of 3
For time:
500 Calorie Row, alternate every 30/25 Calories.

While one partner is rowing the remaining 2 will alternate work/rest chipper style:

200 Double Unders
100 Wall Balls (20/14)
50 Lateral Box Jump Overs (24/20)
100 Burpees to a 6 inch target Overhead
50 Box Jump Overs (24/20)
100 Wall Balls (20/14)
200 Double Unders

Time Cap: 40 minutes

Functional Strength
A1. Chinese Row 7×5 (Supinated Grip), increasing
A2. 5-10 Difficult Push ups

OlyWOD
Wednesday 9/13
Snatch
5×1 – 30 seconds between sets
5×1 – 30 seconds between sets
5×1 – 30 seconds between sets

Front Squat
5×3

Sunday 9/17
Clean + Jerk
5x(1+1) – 60 seconds between sets
5x(1+1) – 60 seconds between sets
5x(1+1) – 60 seconds between sets