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Saturday, October 8 2016

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WOD: A. 10 minutes to build up to a max set of unbroken TnG power clean to shoulder to overhead RX 115/80 RX+ 135/95 (MRX 95/65) **bar can not rest on ground, in hang or on shoulders** B. “Walley’s World” by DB 3 rounds for time of: 32 WBS 20/14 10’/9′ (MRX 2/10 9′) 16 pull-ups RX+ pull-ups with wallball between feet/legs 400m run with wallball CFHSV Running & Endurance WOD: 6 rounds for time of: sprint 50m jog 350m rest 1 minute jog 50m sprint 350m rest 1 minute between each round Accumulate 50 banded pull throughs, 50 butterfly sit-ups, 50 reverse slam ball throws

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