WOD 201015 - THURSDAY

WARM UP

6 AMRAP

100m Run

5 L/R Seated dumbbell press

5 L/R SA DB Renegade rows

4 Burpee Broad Jumps


S/S

5x7 Pendlay Row

moderate weight

*perform 5-10 sec static ring hollow holds

https://youtu.be/ezrZnmjZTR4


WOD

FOR TIME

Ascending Weight


2 RDS

15 S2OH, 95/65#

200m Run

Then immediately into

2 RDS

10 Power Clean, 115/75#

100m Run

Then immediately into

2 RDS

5 Squat Clean, 135/95#

200m Run


TC: 20 MINS

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