WOD: 9/10/19

Skill/Stability/Strength
1a) Single Arm Dumbbell Bench Press: 4 x 6-8 ea. Rest 30s.
1b) 1-Arm KB Rows – neutral grip: 4 x 8-10 ea. Rest 30s.

Conditioning
With a Partner, AMRAP 17:
21 Air Squats
15/12 Calorie Row
9 DB Hang Power Snatch (50, 35) (9 Reps each side)
*Athletes alternate movements

Auxiliary
Prone rear lateral raises: 3 x 15

1 thought on “WOD: 9/10/19

  1. CARLOS C/ DAVID S. 7+13 SQUATS RX
    HOLLY A/ JEN H. 9+4 CAL. 35/20
    SABRINA. F. / VIVANA C. 8. 30/25
    ARTHUR G / ETHAN O 9+10 CAL. 50/35
    MARLEN/MICHELLE H. 7+5 CAL 20
    HARLEY H / BILLY A. 8+9 SQUATS RX
    STEVE H/ NEIL C. 8+11 SQUATS 50/40

    MATT V/ JEREMY/ ROBERT. 10+8 AIR SQ RX
    JULIE/BONDI 8+10CAL RX
    SAIRA / ALICIA. 8+6 CAL 20LB
    PAUL J 40LB/EMILY 20LB. 6+6DB
    BEA/SONIA

    CAM/AUSTIN/TROST. 8+1 CAL RX
    JEN DJ/ANNA. 7+17 SQUATS 25
    MICHELLE/BERNICE. 8+10 CAL. 15
    SEAN/JASON 8+12 CAL 40
    MERCI/ROSA. 7+12 CA. 25/20
    RICH/ERIC 8+5 DB. 50/40

    MONI/KATIE 9+11 CAL RX
    PAT/MATT D. 9+16 DB RX
    BRITTNEY/KARA 8+15 SQ. 25/30
    VICTORIA/HAMM. 8. 20/40
    DIXIE/SUE. 8+5 SQ 25
    CUTTONE/JOHN
    JIM/RON. 9+9 SQ 40

    MISSY/AMY. 8+14 DB. 35/25
    GINA/KRISTIN. 8+15 DB. 20/25
    LINDSAY/APRIL. 9+6 DB RX
    RITU/KASEY. 7+7 DB. 25/35
    SHAWN/GOODWIN. 9+13 CAL RX
    GUS/ERICA A 10:21 SQ RX
    BRIAN / KRISTEN 7+9 CAL. 20/50

    JESSICA/AMANDA. 9+1CAL RX
    YESSENIA / MAYA. 8+11 CAL RX
    JOSE/MATT D. 7+2 CAL. 40/25
    IAN/DAVID. 9+21 SQ RX

    DAKODA/ANDRES. 10:20 SQ RX
    YER/SHANNON 8+1 CAL 20
    DBO/JR. 7+14 DB RX
    STACEY/MARIA 🙂
    GABBY/ALE 8+10 SQ RX
    JANET/BELINDA. 7+1 CAL RX
    SAM/CARLOS. 8 RX
    PATTY/JAZMIN. 8+12 CAL
    JULIAN/FRITO. 10+7 DB RX

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