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
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