WOD

October 4, 2016

 

Warmup
500m Row
4 Dive Bombers
30 Air Squats
400m Run
Pushup Complex
30 GHD Back Extension
20 Strict Pullups
Foam Roll

Skill
3 x 10 Front Squats (50-55% of 1RM Back Squat)

 

WOD
10 minute AMRAP:
5 Power Cleans (95/65)
5 Front Squats
5 Push Jerks
10 Power Cleans
10 Front Squats
10 Push Jerks
15 Power Cleans
15 Front Squats
15 Push Jerks
restart at 5 set…

 

 

 

 

 

 

 

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