October 23, 2015

Warm Up-

1 Lap Run w/ Medball

2 RNFT:

10 Barbell Dead Lifts

:30/Leg Single Leg Glute Bridge Hold

10 Barbell Squat Cleans

:45 Hip Circles (both directions)

 

Strength-

Dead Lift:

5 x  75-80%, 3 x 80-85%, 1 x 85-90%, 5 x 80-85%, 3 x 85-90%, 1 x 90%+

*Rest 2 Minutes between Sets

 

WOD-

7 Squat Cleans

9 Shoulder to OH

12 Dead Lifts

200m Run

4 RFT

1st Round: 185/125, 2nd: 155/105, 3rd: 135/95, 4th: 95/65

**Modify the weights across accordingly!

 

 

 

 

 

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