Friday Sept 25th

There is Midday 3.0 from 10:30-12:30pm

WOD
For total time:
5 rounds
750m Row
Rest 4 minutes

*Pack
4-5 rounds
750m row
*Pup
3-4 rounds
500m row

Cash Out:
3 sets of:
3-5 Strict Pull Ups (Wtd if possible)
3-5 Turkish Get Ups/Arm
3-5 KB Windmills/Side

Strength

L1: Class Warm up.
A. 5 sets of:
Power Clean + Hang Power Clean
Set 1 x 2 + 1 rep @ 6 RPE
Set 2 x 2 + 1 rep @ 7 RPE
Set 3 x 2 + 1 rep @ 7 RPE
Set 4 x 1 + 1 rep @ 8 RPE
Set 5 x 1 + 1 rep @ 8 RPE
B. Every 3 minutes x 4 sets
400m run

L2: Self led Warm up.
A1. EMOM x 5 minutes
Hang Power Clean x 3 @ 70%
Rest 1 minute
A2. EMOM x 5 minutes
Hang Power Clean x 1 @ 75%
B. EMOM x 10 minutes of:
Min 1: 3 Push Press + 5 Push Jerk (135/95)
Min 2: 40 Dbl-Unders
C. 2 sets of:
ISO Plank Row x 30s/side
Rest 60 seconds

L3: Self led Warm up.
A1. EMOM x 5 minutes
Hang Power Clean x 3 @ 75%
Rest 1 minute
A2. EMOM x 5 minutes
Hang Power Clean x 1 @ 80%
B. EMOM x 10 minutes of:
Min 1: 3 Push Press + 5 Push Jerk (165/115)
Min 2: 50 Unbroken Dbl-Unders
C. 3 sets of:
ISO Plank Row x 30s/side
Rest 60 seconds

2-A-DAY

10 rounds of:
3 Dead Lift (315/225)
6 Strict HSPU
9 Burpees

L2:
10 rounds of:
3 Dead Lift (275/190)
6 DB Press (55/35)
9 Burpees