Friday 9/23 – CompetitorWOD

Warm-up
Partner Up
Run 400m w/ Sandbag – switch at the 400m line
Come inside
Partner A: 10 Sandbag Front Squats
Partner B:AMRAP Burpees
Partner A: 10 Sandbag Ground to Overhead
Partner B: AMRAP Inchworms w/ push up
Then as a team – 10 sandbag up & over pull up structure (5 each)

Warm up back squat

*Complete workout with general class

Strength
Work up to a 10 Rep
Back Squat

WOD
8 Rounds
3 Clean and Jerks (Pick your weight)
8 Bar Facing Burpees
200m Sandbag Carry (3,2) + KB (2,1.5)

*The weight you choose for the clean and jerk should be heavy- approximately 85% of your 1RM clean and jerk. When posting your time indicate the weight used.