WOD - Saturday 9.12.2015

Nice job on Hero WOD "Marco" today. This morning we realized that we forgot to program the 9/11 WOD for today, we planned to and simply weren't paying attention to date as much as day of the week during programming for this cycle. We will do it next week on Friday to make sure we get it in to honor the memory of those lost 14 years ago today.

Weightlifting with coach Joe at 9... Ring the bell!

Warm Up

Row 250M @80% effort
5 Deadlift 95/65
5 push-up (use band for scaling)
Row 250M @90% effort
5 Deadlift 115/75
5 push-up (use band for scaling)
Row 250M @100% effort
5 Deadlift 135/95
5 push-up (use band for scaling)


WOD

EMOM 24 (with 15 second rotation time)

1 - Row for calories
2 - Rest
3 - Deadlift 135/95
4 - Pushup