WOD - Sept 30, 2014

Strength:
Back Squat
2-2-2-2 – AMAP @ 95%

Men: 5 reps of 315/275/245
Women: 5 reps of 205/185/155
Deadlifts between back squats

MetCon: RX Division Partner WOD
21-15-9 reps for time of:
Synchronized deadlifts (225/155)
Pull-ups 

(if one partner is done the Pull Ups before the other they must wait before starting next rounds of Deadlifts)
Max Muscle Ups to 6:00 CAP

MetCon: Masters Division Partner WOD
15-12-7 reps for time of:
Synchronized deadlifts (205/135)
Pull-ups 

(if one partner is done the Pull Ups before the other they must wait before starting next rounds of Deadlifts)
Max Chest to Bar Pull Ups to 6:00 CAP

MetCon: Scaled Division
Partner WOD
21-15-9 reps for time of:
Synchronized deadlifts (185/115)
Ring Rows 

(if one partner is done the Ring Rows before the other they must wait before starting next rounds of Deadlifts)
Max Pull Ups to 6:00 CAP

Partner WOD
For Time:
50 Synchronized Sit ups (touch hands together at top)
50 Synchronized Push Ups 
50 Synchronized Squats
 
Lifting Class:
15:00 Rack Pull
15:00 Snatch Grip Rack Pull
15:00 Zercher Squat
Work Up to Heavy (not Max!) double

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