03-10-17

A. 9 min Partner AMRAP
5 power snatches 35kg/25kg
6 burpees over the bar
7 air squats

Notes:
Only one person working at a time. You must complete a round before resting. You cannot complete two rounds in a row.

B. Partner WOD 14min AMRAP
50 box jump overs 24/20”
40 Deadlifts 40/30kg
30 hang power clean 40/30kg
20 shoulder to overhead 40/30kg

Notes:
Only one person working at a time, break it up as you want.

20-09-17

A. MU Strength Work Part 1 –
Russian Push Ups 10 reps x 4

B. MU Strength Work Part 2 –
Strict Ring Dip – hold 2 seconds at top, hold 2 seconds at bottom, 3 – 6 reps x 4

C. 3 Rounds for Time
Row 25/20 Cals
20 Deadlifts @ 60/40kg
15 HSPU // 15 Arnold Press (Seated on floor legs straight)
50 Double Unders // 150 Skips