Oct 17, 2018

 

a) WARM UP:

3 rounds of:

  • Run to end of gym and back twice
  • 10 banded good mornings
  • 10 lunges with a twist

 

b) STRENGTH:

  • Deadlift

Take 15 mins to Build to Heavy 5-Rep Touch and Go

c) WOD:

3 min AMRAP:

  • 9/6 Calorie Assault Bike (row option at same cals as bike ** preference is the AAB)
  • 9 Power Cleans (135/95)

Rest 3 Minutes

3 min AMRAP:

  • 9/6 Calorie Assault Bike
  • 7 Power Cleans (155/105)

Rest 3 Minutes

3 min AMRAP:

  • 9/6 Calorie Assault Bike
  • 5 Power Cleans (185/125)
Posted in WOD