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Sept 19th WOD


Warm up:

2 Rounds

200m Run

10 KB Swings

10 Push Ups

10 Squat

Strength: (20min)

Power Clean 7x3 @ 85%

DB One arm Row 4x10 (heavier then last week)

DB Chest Supported Incline Rear Delt Raise 4x12 (Light weight, focus on strict form) (see pic below)

Conditioning: 3rds

200m Run

10 Push Jerk

10 Pull ups

10 Wall Balls


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