October 13, 2015

Warm Up-

3″ Jump Rope, then:

2 RNFT:

10 Front Squats

:30 Bottom Front Squat Hold

10 Hang Power Cleans

1:00  Superman to Hollow Rock

 

Strength-

Front Squat:

EMOTM:

3 x @ 65%, 2 x @ 75%, 1 x @ 80%

Then:

Every 2min

3 x 2 @ 85-90%

 

WOD-

400m Run

20 Hang Power Cleans 135/95

50 Sit Ups

400m Run

15 Hang Power Cleans

40 Sit Ups

400m Run

10 Hang Power Cleans

30 Sit Ups

For Time

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282