Monday October 24th, 2016

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WOD
October 24th

Strength

Competitive
Hang Clean 3-3-3-3-3 @ 65%

Fitness
Hang Clean 3-3-3-3-3 @ 65%

Foundations
A) Clean High Pull 3-3-3-3
B) Hang Power Clean 3-3-3

Met Con

20 Minute Partner AMRAP
5 Cleans – #80% of 1RM
10 Front Rack Stationary Lunges #135/95
15 Burpees
20 Wall Balls


Tomorrow’s WOD

October 25th

Strength

Competitive
A1) Close-Grip Bench 20X1 6-6-6-6 @ 60%
A2) Ring Dips 3xME

Fitness
A1) Close-Grip Bench 20X1 5-5-5-5-5 @ 65%
A2) Ring Dips 3xME

Foundations
A1) Close-Grip Bench 5-5-5-5-5
A2) Bench/Bar Dips 3xME

Met Con
Row 500m
Rest 4 Minutes
Row 500m
Rest 4 MInutes
Row 500m