Wod 9/3/16

Strenght:
Emom 10′
Odd: 3 Wall climb
Even: all minute sprint

Amrap 12′

8 Thruster 45/25
10 burpees ove the barbell

Score: round e rep

Core: 3 rounds:

-10x hollow rocks

-20 second hollow hold

—One&Only team competitor—-

Strength:

1: 10 Rounds (20 Minutes) – EMOM, perform:

-Odd minute: 1x pause back squat + 1x back squat (Work up to a max 1+1 for the day)

-Even minute: 20m prowler push (AHAP)

Work Capacity: “CrossFit Open WOD 13.5″: Complete as many rounds and reps as possible in 4 minutes of:

-15x Thruster (100#/65#)
-15x Chest to bar Pull-ups

*If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
*If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
*If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
*Etc.

Core: 5 rounds:

-10x hollow rocks

-20 second hollow hold

-Rest 60 seconds

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