Saturday, 11 September WOD updated

****UPDATED****

Warm-up

• 2 Rounds:
  • 200m Jog
  • 10 Squat Jumps + 10 Kip Swings
  • 200m Jog
  • 10 Single Kb Sumo Deadlifts

METCON: “ALWAYS REMEMBERED” Partner WOD

• Buy in: 2001 M Row
• then
• 4 rounds of:
  • 9 rope climbs
  • 11 bear complexes 135/95 lbs
• Buy out: 2977 M Row

• Bear Complex:
  • 1 Power Clean
  • 1 Front Squat
  • 1 Shoulder to Overhead
  • 1 Back Squat
  • 1 Shoulder to Overhead

***updated WOD for Saturday 9/11 above***

METCON: Partner WOD

• 4 rounds for time of:
  • 60 Wall Balls, 20/14 lbs
  • 50 Toes-to-bars
  • 40 Deadlifts, 225/155 lbs
  • Partner Run, 400 m

Complete in teams of 2. Split the movement as desired but then complete the run together. Scaling Options: Pick a medball weight that allows you to do at least 10 reps at a time. Scale to Knee to elbows knee raises or even V-Ups if needed. Deadlift load should be moderated/light in order to do 5-10 reps at a time.

Time Cap: 35 mins