• WOD Sept 20

    Workout of the Day
    Warm-up

    Prep

    Strength
    Front Squat
    2×4 @ 70%
    2×3 @ 75%
    2×2 @ 80%

    Alternating On the Minute x 10 (5 Rounds)
    Even Minutes – 5 Push Presses
    Odd Minutes – 30 Seconds Max Bar Dead Hang

    Conditioning
    3 Rounds For Time:
    21 Wall Ball
    15 Pull-ups
    9 Box Jump Overs

    Post your scores to the Whiteboard.