Sunday, October 21, 2018

Monday, October 22, 2018

Warm up: 3x run 100m, Bear crawl, Spider-Man lunges, gob squats, kbs, kb deadlift, passthroughs, goodmornings, jump squats.
Banded hip stretches.

Strength: Back squats 5-5-5-3-3-3

WOD: For Time
         Buy in: 10 cleans 205/145
       
            Then... 6 rounds
             8 toes to bar
             200m run

          Cash out: 10 deadlifts 225/155

*Time starts with cleans and ends when last deadlift is complete*

Scaled weight suggestions. Weights should not be light. Pick a weight that is challenging.
Cleans: 155/105 - 135/95 - 95/65
Dead’s: 205/145 - 155/105 - 135/95

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