190918 - “Hang Ten”
Warm up:
Cardio
Mobility
Barbell warm up
Skill/Strength:
Deadlift
5-3-1 @ 65%-75%-85%
5-3-1 @ 68%-78%-88%
5-3-1 @ 71%-81%-91%
WOD: 10 min AMRAP
Rx:
10 Hang Power cleans (95/65)
10 FR Lunges (95/65)
10 Cal Row
Scaled:
10 KB Swings
10 Goblet Lunges
10 Cal Row
Sport:
(115/75)
Cal Bike
Mobility:
Circle up
Ham twist
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