WOD

Friday October 19th 2018

Friday October 19th 2018

A.2 Rounds 5 min your choice + Dynamic Shoulder exercises 3x 3-5 Double Kip 3 Position BMU off box 1-2 Banded BMU B. 1-2 Bar Muscle ups EMOMx 10 min C. 5 RFT 5 HSPU 5 CTB Pull ups 5 HSPU 5 Power Cleans 105/155 D. Magical Shoulder stretches

Thursday October 18th 2018

Thursday October 18th 2018

A.  3x 100 single skips 10 Wide leg walk outs 10 Lateral lunges 10 Med ball cleans B. Sumo Deadlift 5 reps x 3 sets. Increase 10# from last week C. 6 Rounds 10 DB Hang Squat cleans 35/50/ arm 5 DB Push press 35/50/ arm 1 Rope climb D. Bench DB pull overs 20 …

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