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WOD For: Tuesday, September 10, 2019

Reminder: “The Chief” Purple Heart Fundraiser is this Sunday, Sept. 15th at 10:00am. You can now donate directly through this website. We will have MAX30 at 7:30am and MAX45 at 8:15am only.

MAXCF

EXTENDED WARM-UP
EMOM 6:
MIN 1 – 7 Deadlifts
MIN 2 – 15 Double Unders + 1 Rope Climb
*Start moderate and build to workout weight
WORKOUT
4 ROUNDS:
70 Double Unders (or 50 4″ Plate Hops)
7 TNG Deadlift (AHAP)
2 Rope Climbs

MAX45

STRENGTH
EMOM 15:
MIN 1 – :30 Max SA KB Strict Press (R)
MIN 2 – :30 Max SA KB Strict Press (L)
MIN 3 – 12 KB Upright Rows
*Keep weight light on strict press, use a heavier KB for the upright row.
WORKOUT
AMRAP x 5 MINUTES
3/3 SA KB Push Press (55/35)
6 KB SDHP
5 Box Jumps (20′)
Rest 2:00 – Repeat!

MAX30

WORKOUT
EVERY 4:00 FOR 4 SETS
200m Run
10 V-Ups
10 MB Hang Squat Cleans
10 Burpees

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