WOD 201029 - THURSDAY

WARM UP

1 Round Burgener Clean warm-up

5 AMRAP

5 Reverse Barbell curl

5 Barbell Strict Press

10s Dead Hang + 5 Hollow/Arch Swings

100m run


S/S

3x1

Power Clean

Load: 80-85% or moderate-heavy


Then in 10 mins find 1RM for the day


*Focus on technique & perfect form

-hips fully extended

-shoulder shrug

-fast elbows


WOD


For Time

400m Run

30 Toes-to-Bar

30/24 cal Bike or 500/400m Row

30 S2OH, 115/75#

400m Run

30 Chest to Bar Pull-Ups

30/24 cal Bike or 500/400m Row


TC: 22 mins



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