WOD 2018/10/22

October 22, 2018

 

Warm Up:

 run 400 m

30 m  high knees

30 m toy soldiers

30 m  inchworms

40 " squat hold

Burgener Warm-up

Power Clean  5 reps max 

15 minutes (Build to a heavy set of 5)

Wod: AMRAP 8'

9 cal Row

9 Power Clean ( 50-30kg)

rest 3'

AMARAP 8'

9 Cal Row

7 Power Clean ( 60-40kg)

Rest.3'

AMRAP 8'

9 Cal Row

9 cal Row

5 Power Clean ( 70 -50 kg)

 

 

 

 

 

 

 

 

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