Thursday, October 26, 2017

Posted by on Oct 25, 2017 in WOD | Comments Off on Thursday, October 26, 2017

PreWOD – 3 Rounds

Run/Row 800m

  • 21-15-9
  • Goblet Squats
  • Jumping (C2B) Pullups
  • Pushups

Strength – Tempo Bench Press 5x3x1 @ 3s down/3s up pace

WOD

3 Rounds 

  • 400m Run
  • 20 Hang Power Cleans 95/65#
  • 20 Back Squats 95/65#

Time Cap: 20 Minutes

One bar. Can use rack after last clean. Or push Press from Front rack to back rack. 

PLEASE DO NOT dump bar off back. Transition to front.