CrossFit WOD, September 26, 2019

Clean UpInspiration”Opportunity may knock only once, but temptation leans on the doorbell.”
-UnknownWarm-upWarm-upI. Game Day

II. 2-3 ROUNDS INCREASING EFFORT EACH ROUND
200m Run
10 Alt Sampson Lunge Stretch
10 Up-Down
8 BB Hang Muscle Clean
8 BB Power Clean

**10 MIN CAP**

III. 2-3 sets to build to light/mod weight to start the WL sectionExtended Warm-upPower Clean (8×2)EMOM x 8 MINUTES
2 TNG Power Cleans*

*Build to a heavy double in sets 1-4 then use same weight across for final 4 sets.WorkoutMetcon (Time)FOR TIME
22-16-10
Up-Down
Power Clean (95/65)

-8:00 Time Cap-Metcon (Time)FOR TIME
22-16-10
Up-Down
Power Clean (135/95)

-8:00 Time Cap-FinisherWarm-upON A 10:00 RUNNING CLOCK…
HS Walk, Wall Walk or HS Hold Practice & PlayNews**UPCOMING EVENTS**
The only thing that could make the OPEN better is a team WOD…WELL…you got it!!! This year we are doing the OPEN in teams of 4!
2 Men & 2 Females tag in and out on 1 OPEN WOD each week. Its going to be LIT so make sure you grab a team and get signed up here:
https://events.membersolutions.com/event_register.asp?content_id=79914&fbclid=IwAR2cNTX56WDU55YAbQPMsH-oxhNy8ZtuGIGSignAXMqretOp644iSpFZ8-k

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