WOD 9/27/16

Intermediate

Strength:

Strict press – 6 /4,4/2,2,2

Muscular Endurance:

6 Rounds –

100 foot Suitcase carry

10 Atomic sit-ups

10 American kettlebell swings *Heavy*

Metcon:

15 Sec on, 5 sec off of –

1. Alternating waves w/ side step
2. Outward spirals
3. Power slams

1. Stage coach lunge
2. Criss – cross apple sauce
3. Hip toss

Beginner 

Strength:

Strict press – 6 /4,4/2,2,2

Muscular Endurance:

6 Rounds –

100 foot Suitcase carry

10 Weighted sit-ups

10 American kettlebell swings *Heavy*

Metcon:

15 Sec on, 5 sec off of –

1. Alternating waves w/ side step
2. Outward spirals
3. Power slams

1. Stage coach lunge
2. Criss – cross apple sauce
3. Hip toss