OUR BLOG

23 Oct 2019

Wednesday 10.23.2019

**Arrive early to warm-up**

Health

[00:00 – 15:00]
3 Rds of:
150 Single Unders
15 Sit-ups
10 KB Swings

[15:00 – 30:00]
15-12-9
400m Run
DB Press

[30:00 – 45:00]
50 Alternating DB Snatch
EMOM, perform 5 Box Jumps

Performance

Health

[00:00 – 15:00]
3 Rds of:
100 Double Unders
15 Sit-ups (Rx+ GHD)
10 Hang Power Cleans 135/95

[15:00 – 30:00]
15-12-9
400m Run
Shoulder-to-overhead 135/95

[30:00 – 45:00]
30 Clean and Jerks 135/95
EMOM, perform 5 Box Jumps 24/20 (Rx+ 30/24)

Nic Brinson

nic

Owner

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