WoD for September 16th, 2013

Warm up: 3 in 3
Air Squat
Inch Worm
Sit-ups

Strength: 500m Row for Time

WoD: 17’ AMRAP
10 Renegade Rows (with push-up) (L+R = 1) (35+/25+lbs each hand) a) 25/15 b) 20/10 c) <=15
40’ Farmer’s Carry
10 Dumbell/KB Hang Squat Cleans (35+/25+lbs each hand) a) 25/15 b) 20/10 c) <=15
40’ Farmer’s Carry

MOB: Roll Quads / Posterior Chain

Coach’s Tip: If you’re using KBs, it’s OK to use a little less weight and still score your Rx/Scale

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