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Monday Oct 22nd WOD


Strength: Shoulder Press 4x5(80%)

DB Rear Delt Row 3x10 or Tbar Row

Conditioning:

15 minute AMRAP:

8 Box Jump Overs (30/24)

8 Hang Power Snatch (115/75) (95/65)

8 Thrusters (115/75)(95/65)


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Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)

Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups

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