Monday, October 24,2016

 In WOD

Warm Up:  5 Minute AMRAP

10 Jumping Jacks

15 Sit Ups

10 Pull Ups

5 Dips

Weightlifting:  Snatch Grip Deadlifts

3 X 3 @ 60%

3 X 2 @ 65%

Strength:  Pistol Progressions

2 X 5 Each Side

3 X 2 Each Side

WOD:  LuRong Benchmark 2 Final

*Level 1 and 2 will have adjusted loads.

8 Minute AMRAP

5 Deadlifts

4 Hang Power Cleans

3 Front Squats

2 Shoulder to Overhead

1 Floor to Overhead

After Party:  GOAT WORK

 

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