Thursday October 20th, 2016

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October 20th

Strength

Competitive
A1) Bench 20X1 8-8-8-8 @ 60%
A2) DB Overhead Press 4×8

Fitness
A1) Bench 20X1 6-6-6-6 @ 65%
A2) DB Overhead Press 4×8

Foundations
A1) Bench 5-5-5-5-5
A2) DB Overhead Press 4×8

Met Con
5 Rounds For Time:

Competitive
10 Ring Dips
10 Burpees
5 Box Jumps #30/24

Fitness
10 Box Dips
10 Burpees
8 Box Jumps #24/20

Foundations
10 Push-ups
10 Burpees
10 Box Jumps #20/16


Tomorrow’s WOD
October 21st
Strength

Competitive
A1) Push Press 6-6-6-6 @ 65%
A2) GHD Hip Extension 3×15

Fitness
A1) Push Press 5-5-5-5-5 @ 70%
A2) GHD Hip Extension 3×10

Foundations
A1) Push Press 5-5-5-5-5
A2) GHD Hip Extension 3×8

Met Con

10 Minute AMRAP
10 Shoulder To Overhead #135/95; 95/65; 65/45
8 C2B Pull-ups
6 Hang Power Cleans