9.18.2017

*You have until we close tomorrow to complete your Lockdown WOD. Remember, it is one and done. If you need more time for whatever reason, please let me know. This will only be allowed if you have circumstances out of your control. i.e. schedule conflicts with partner.*

SWOD
Deadlift (Off of new working max)
5@75%
3@85%
1+@95%

WOD
30 Shoulder to Overhead 95/65
20 Shoulder to Overhead 135/95
10 Shoulder to Overhead 185/125
*Each time the bar is dropped you must complete the following penalty*
@95/65 = 200 Meter Run
@135/95 = 30/20 Cal Bike
@185/125 = 30/20 Cal Row
(When you transition from the one weight to another weight you will need to complete the penalty before moving on… So everyone will do each penalty a minimum of one time.)

METCON
40 sec on, 20 sec rest
4 rounds
Med ball wood choppers with alt left and right slam and squat
Ring push-ups
Static lunge with med ball slam left and right (switch legs ½ way)
Plank with heel raises left and right (double tap)
Battle ropes (opt. rear lunge)
Med ball sit-ups
Assault bike

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