WOD 9.16.16

CrossFit Silos – CrossFit

Warm-up

Last Day Of Pull-ups… yep, MORE PULL-UPS!!!

Weightlifting

Front Squat (Take 70% of 20RM back Squat and do Max reps )

If you did 200# for your 20 Rep Max Back Squat on Week1, then take 70% and do as many Front squats as you can possibly do.

Metcon

Jackie’s Sister Julie (Time)

500M Row, 25 Thrusters, 15 Pull-ups, 500M Row, 25 Thrusters, 15 Pull-ups, 500M Row, 25 Thrusters, 15 Pull-ups : 45#/35#

75#/55# RX+

Cool Down

Friday Night Lights

Not a scored WOD – But here it is:

92107

Rowing

OH Lunge 35/15#

WB 20#/14#

Box Jumps 24/20

Burpee Box Jumps

Dead Lift 225/135

KBS 55/35

Sit ups

Partner Up

921 Meter Row Buy In or Cash Out (if more than six teams, draw straws to see who picks beginning or end if you cannot come to agreement on who gets the rower when)

Switch every movement, follow the pattern, athlete who finishes the 7 starts the 9 so that you switch rep counts every time.

Buy in Row If you choose to do it first….

9 OH Walking Lunge 35/15

2 WB 20/14 10’/9′

10 Burpee Box Jumps 24/20

7 DL 225/135

9 WB

2 Burpee Box Jumps

10DL

7 KBS 55/35

9 Burpee Box Jumps

2 DL

10 KBS

7 Sit-ups

9 DL

2 KBS

10 Sit-ups

7 OH Walking Lunge

9 KBS

2 Sit-ups

10 OH Walking Lunge

7 WB

9 Sit-ups

2 OH Walking Lunge

10 WB

7 Burpee Box Jumps

9 OH Walking Lunge

2 Wall Ball

10 Burpee Box Jumps

7 DL

Cash out row if not done first.

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