Monday, October 2, 2016

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PreWOD 

  • 6 Strict Chin-Ups/Ring Rows
  • 10 Single Arm Dumbbell Strict Press (each arm)
  • 10 Walking Lunge Steps

 Strength – Tempo Back Squat 5x3x1 @ 75%.  3 sec down, no pause, 3 sec up

WOD

AMRAP 14 

  • 7 Hang Power Cleans 95/65
  • 7 Front Squats 95/65
  • 7 Burpees