WOD 9/23/19

Achieve

Part 1

3 Rounds for time (10 min cap 12 DB Front Rack Lunge (50/35) 12 DB Squat Cleans (50/35)

- 5 min rest after cap

Part 2

10 Rounds for time (10 min cap) 5 burpees

5 t2b - 5 min rest after cap Part 3

For time (10 min cap) 10 Overhead Squats (115/80) 800 m Run 10 Overhead Squats (115/80)

Fit

Part 1

3 Rounds for time (10 min cap) 12 DB Front Rack Lunge (50/35) 12 DB Squat Cleans (50/35)

- 5 min rest after cap

Part 2

10 Rounds for time (10 min cap) 5 burpees

5 t2b - 5 min rest after cap Part 3

For time (10 min cap) 25 KB swings 800 m Run 25 KB swings