Friday October 21st, 2016

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WOD

October 21st
Strength

Competitive
A1) Push Press 6-6-6-6 @ 65%
A2) GHD Hip Extension 3×15

Fitness
A1) Push Press 5-5-5-5-5 @ 70%
A2) GHD Hip Extension 3×10

Foundations
A1) Push Press 5-5-5-5-5
A2) GHD Hip Extension 3×8

Met Con

10 Minute AMRAP
10 Shoulder To Overhead #135/95; 95/65; 65/45
8 C2B Pull-ups
6 Hang Power Cleans

Tomorrow’s WOD
October 22nd

Strength

Competitive
A1) Back Squat 20X1 10-10-10-10 @ 55%
A2) Lunges 4×15

Fitness
A1) Back Squat 20X1 8-8-8-8 @ 60%
A2) Lunges 4×15

Foundations
A1) Back Squat 5-5-5-5-5
A2) Lunges 5×15

Met Con

15 Minute AMRAP – Ascending Ladder of Pistol Squats & 100 Ft

Shuttle Run
1 each leg/2 each leg/ 3 each leg…. etc…

Foundations – Sub Air Squats
10-15-20-25 etc…..