Monday October 12, 2015

Warm up: 4 Rds Tabata
Squats
Jump Rope

6-9 WOD: 5 Rds
1 Rope Climb (3 progressions)
5 Wall Ball Shots
5 Side to Side hops
5 Supermans
5 Hollow Rocks

10-14 Strength: Cleans
4-3-2-2-1 Start at 50% work up to a heavy 1 rep

WOD: 3 Rds
10 Goblet Squats 35/26, 26/18
10 KB DL 53/35, 35/26
10 GHDs