Monday Sept 16, 2019

9.11WOD2019
Warm Up: 
3 rounds,
200m jog, with a plate 10 reps, plate hops, burpee to plate, G2OH
then
Group Wall Sit with Plate Pass

SWOD:
Back Squat 5×5 building to 90% (current 5 rep)

WOD: 
5 rounds
10 Power Snatch (95/65)
15/12 Cal Row

*16min Time Cap

PWOD: Group Stretch

Mindset: 
“Service to others is the rent you pay for your room here on Earth.” — Muhammad Ali