Oct 23 2018

Awesome job hitting the intensity of yesterday's WOD! Keep your head up and make this last week of lifting count!

Barbell Warm Up (Empty Bar)

20 Shoulder Presses

20 Muscle Snatches

20 OHS

20 Curls

20 BB Rows

20 Good Mornings

10 Front Rack Stretches

20 Thrusters

12 OTM

4 Min: 5 Power Cleans

4 Min: 3 Power Cleans

4 Min: 1 Power Clean (85% of 1RM and Increase each Min)

Lifts:

3 Rounds

10 Barbell Rows (Palms up, Low Row)(135/95)

10 DB Back Flys

10 Strict T2B

WOD

50-40-30-20-10

Double Unders

Wall Balls

1/2 Pull Ups

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