Aug 9

WOD

Part #1
In a 5:00 Window:
40/38 Calorie Row Buy-In
Time Remaining, AMRAP:
12 Deadlifts (225/155), 12 Burpee Box Jumps (24/20)

Rest 5:00

Part #2
In a 5:00 Window:
30/27 Calorie Row Buy-In
Time Remaining, AMRAP:
9 Deadlifts (275/185), 9 Burpee Box Jumps (24/20)

Rest 5:00

Part #3
In a 5:00 Window:
20/14 Calorie Row Buy-In
Time Remaining, AMRAP:
6 Deadlifts (315/205), 6 Burpee Box Jumps (24/20)

Aug 7

SNATCH COMPLEX
Power Snatch + Overhead Squat + Snatch

BACK SQUAT (rest 2 mins between sets)
10 Reps @ 65% of estimated 1RM Back Squat
8 Reps @ 70% of estimated 1RM Back Squat
6 Reps @ 75% of estimated 1RM Back Squat
4 Reps @ 80% of estimated 1RM Back Squat
2 Reps @ 85% of estimated 1RM Back Squat