Friday, October 19, 2018

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(Practice / Lactate Threshold)
WOD Review: 8 min

Then group warm up all together: 3x: 1 indoor jog, 3 burpees, 5 BB deads, 5 WB, 5 sit-ups, THEN 3x: 1 BB Power clean > 1 Hang squat clean > 1 Thruster. (*For BB warm-up, add a little wt for round 2 & 3)

SOD

In 15 min, build to a challenging complex of: 1 Power clean > 1 Hang squat clean > 1 Thruster

WOD

4 Rounds for time:
5 Burpees
10 Deadlifts (225/155) (50+ 155/95)
15 Wall balls (25/20) (10/9) (50+ 14/10) (10/9)
20 Abmat sit-ups