WOD Saturday 13-9-14
September 12th, 2014
Team WOD:
Partner Badger:
- 3 rounds for time.
- 45\32.5 kg Squat clean, 30 reps
- 30 Pull-ups
- Run 800 meters
Individual WOD:
[A] “Pressing Lynne”
5 rounds for max reps of:-
Press, 3/4 bodyweight (1/2 bodyweight)
Pullups
[B] Team AMRAP 10 mins
Tyre Flip
COMPETITION TRAINING (Optional):
No extra training today, rest & recover
SCALING:
Scale load to 75%, 50%, 30% as appropriate. You want to be able to get at least 5-10 reps first set, but not more than this if scaling.
Use ring row over a band pullup if possible.
Novices set a number of reps per round rather than max!
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