WOD

10.09.18

WARM UP

General & Specific

STRENGTH 

Deadlift – Every 2x 5 sets perform:

5 reps @75%1RM

WOD

14AMRAP of:

5 Hang Power Clean @155/105lbs

10 Box Jump @24/20

15 M /10 W Push Ups

20 Double Unders or 50 Single Unders

WARM UP

General & Specific

STRENGTH 

Deadlift – Every 2x 5 sets perform:

5 reps @climbing

WOD

14AMRAP of:

5 Hang Power Clean @135/85lbs

10 Box Jump @24/20

15 M /10 W Push Ups

20 Double Unders or 50 Single Unders

WARM UP

General & Specific

STRENGTH 

Deadlift – Every 2x 5 sets perform 8-10 reps

WOD

14AMRAP of:

5 DB Hang Power Clean

10 Box Jump Step Down

15 M /10 W Push Ups h/off

1′  Single Unders

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