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Thursday Sept 7th WOD


Strength:

Triple set (3x10)

Tricep Extensions

Rear Delt Flys

DB Rows

Bench PRess (95%)

1x6 @ 70%

1x6 @ 80%

1x3 @ 90 %

1x2 @ 95%

Press: (95%)

1x5 65%

1x5 @ 75%

1x5 @ 80

1x5 @ 80

Conditioning: 10min Amrap

5-10-15-20......

Hang Clean and Jerks (135/95) (115/75)(95/65)

5-10-15-20....

Burpees

Do 5 Hang Cleans and 5 Burpees, then 10 Hang Cleans, 10 Burpees....reps go up by 5. Get as far up the ladder as you can in the 10min


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