10.2.19 Wednesday

October 1, 2019

 

 

Mob:

Folder in Bin Please  =) + Corrective Sheet 

SB: FR Lats/Quads x2m 

 

If you had to get rid of one high school subject what would it be?

 

2 Rounds:

Supinated Ring Row x10

X Band Walks x20y 

MB Clean x10 

Bar Kips x5 

 

Skill: Hang Power Clean

(½ RDL, Shrug, HP, PC)

PVC 1x5 BB Oly W/U 

BB 1x5 BB Oly W/U 

 

W/U: 2-3 Sets x5

40-50%

 

5m EMOM

 

5 HPC (55-60%)

 

WOD:  “Fran” PR Tracker*

21-15-9

 

Thruster (95/65)

Pull Up

 

(8m Cap)

 

Strength: 3 Sets

SB Ham Curl/SL Ham Curl x15 or 8-10e 

DB 1 Arm Bent Row x10e

 

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