WOD: September 18, 2014

Warm Up:
:15 Jumping Jack
:15 Squat
:15 Mountain Climber
:15 Jump Squat
4 Rounds
1:00 Rest
:15 Plank
:15 Superman
:15 Side Plank
:15 Side Plank
4 Rounds
1:00 Rest
Push Up: 3 every :15 for 16 Intervals
1:00 Rest
Box Jump (Step Down) every :15 for 16 Intervals

Partner WOD 1: 15 Minute AMRAP – Sled drag

WoD 2:
Sprint: 100 Yds
OTM for 12 Minutes

Competitor:
1 Snatch OTM for 30 min. (HAP)

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WOD: September 17, 2014

Warm Up: AMRAP: 7 Minutes
BB Complex W/U #75/#55
DL/HHCL/FSQ/P/PP/PJ/BSQ/3 OHS*

WOD: 5 Rounds for time
12 KettleBell Thrusters 24kg/16kg
12 Burpees

Accessory:
Seated Box Jump 12 x 1 (Experiment w/box height)

Extra Credit: OTM 10 Minutes
5 C2B Pull Ups
5 Push Ups
1 Rope climbs (start in a seated position on the floor if you can)

Competitor:
Row 10k

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