16 August 2013

 

WOD:  THE NINE

3 Rounds for Time:

  • 9 Air Squat
  • 9 Front Squat (A: 135/95; Rx: 115/85; S: 95/65)
  • 9 O/H Squat (A: 135/95; Rx: 115/85; S: 95/65)
  • 9 Shoulder Press (A: 135/95; Rx: 115/85; S: 95/65)
  • 9 Push Press (A: 135/95; Rx: 115/85; S: 95/65)
  • 9 Push Jerk (A: 135/95; Rx: 115/85; S: 95/65)
  • 9 Deadlift (A: 135/95; Rx: 115/85; S: 95/65)
  • 9 SDHP (A: 135/95; Rx: 115/85; S: 95/65)
  • 9 Med Ball Cleans (20/14)

 

CORE:

3 Minute L-Sit

 

 

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