WOD 09/30/2017

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IronFire Athletics, Home of CrossFit Poway – Workout of the Day

Warm-up

3 rounds NFT:

5 Muscle Snatch

10 OH Squat

5 Behind the Neck Jerk

Metcon

Metcon (Time)

PARTNER WOD FOR TIME:

50 Bike Cals

50 Wall Ball Shot (20/14)

50 Hang Power Clean (115/75)

50 Knees to Elbows

50 Hang Power Snatch (115/75)

50 Cal Row

PARTNER A: Works

PARTNER B: Hangs

Skill / Strength

Strict Press w/Chains (3-3-3-3-3)

Strict Press w/Chains