Oct 6

By October 5, 2017Wods

RAMP:
20 pulls on rower, increasing effort
10 arm circles fwd/back
10m inch worm
20 no push burpee

L1 Strength:
4 Sets:
A1) 8-10 tempo push ups 30X1
A2) 6-8 bent over barbell row
*rest as required

L2 Strength:
Power Clean + Push Jerk 4 x 3, not tng @ 70%, :90 rest

L1 & L2: Front Squat 3 x 3 @ 75%, :90 rest
Then:
L1 Metcon:
80 Single Arm DB Thrusters (40 each) 50/35
*EMOM 5 jumping pull ups

L2 Metcon:
80 Single Arm DB Thrusters (40 each) 50/35
*EMOM 5 Pull Ups (start w/ Pull Ups)

Jeremy

Author Jeremy

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