11.7.2016

By
November 6, 2020

SWODAdd 10# to your Back squat max and take 90%; then:5@65%5@75%5+@85%

WOD50 Pullups50 Goblet Squats 53/35Then:10 Hang Power Cleans 205/13510 Front Squats 205/135400 Meter Run*5 Bar Hopping burpee penalty for breaking reps on the HPC and Front Squats

METCON

30 seconds on, 15 seconds off for 3 rounds, 45 second rest between rounds

Jump ropeMed ball push press squats (10-14/14-20lbs.)TRX lat pullsRunTRX bicep curlsPlate lunges (15-25/25-35lbs.)RowTRX Tricep extensions

Cash-out: TRX abs

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