Friday’s WOD 9/22/17

Friday’s WOD 9/22/17

Strongman
15m Farmers Carry
In 20 minutes, build to a heavy, continuous 15m Farmers Carry.

4-6 Carries, maximum.

Metcon (Weight)
10 minute EMOM

1 Clean + 1 Push Press OR 1 Push Jerk @ AHAFA

Metcon (Time)
For time:
Ladder 10 down to 1:
Stone to Shoulder (130/75)
Burpee
Strength
4RM Back Squat
In a 20 minute window build to a 4 RM Back Squat

Rest 3-4 minutes between attempts.

4RM Strict Press
In 15 minutes, build to a 4RM Strict Press.

Rest 3-4 minutes between attempts.

Single Leg KB Deadlift
3 rounds (alternating with next movement)
10 single leg KB Deadlift per side. Rest 1 minute before next section.
Standing Single Arm DB Press
10 Single Arm DB Presses per side.

Rest 1-2 minutes before returning to KB Deadlift. 3 rounds.

Metcon (Time)
Run 3200m for time.

2017-09-22