George

George

TODAY’S W.O.D:

A. 7 reps of:
Power Clean + Thruster + OHWL Lunge Right + OHWL Lunge Left.
5 total rounds. Increasing load. Rest 2 minutes between rounds.
*Rule: No resting the barbell on the floor, even to re-grip.

B. 3 rounds for time of:
31 Thrusters (65/45)
31 Bent Over Rows (65/45)
25Double-under
21 Thrusters
21 Bent Over Rows
25 Double-under
11 Thrusters
11 Bent Over Rows
25 Double-under
(Time CAP: 15min)
*Compare to 06/23/15.
 
C. Mobility 101 @ 10AM:
Points of Interest: Traps and Posterior Deltoid (shoulder)
 
D. Strength 101 @ 6PM:
1) Row a 2K for time.
2) Every 4 minutes for 20 minutes: Deadlift + Hang Power Clean + Push Press for 5 reps. Increase load every 4 minutes, if able.
 
Post loads and time to Members Area or comments.

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