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October 21, 2015

21
Oct

October 21, 2015

WOD

Strength – Clean + 2 Front Squat

Health – Front Squats 5×3

Fitness/Performance – 7×1 AHAP

then

Press 5×3 AHAP

 

Met Con – “Fight Gone Bad” 3 Rounds for Reps

Health – 1 min Row for calories

1 min Wall Balls 10/6

1 min Hang Power Cleans 45/35

1 min Shoulder to Overhead 45/35

1 min Box Jumps 16/12

1 min Rest

 

Fitness – 1 min Row for calories

1 min Wall Balls 14/10

1 min Hang Power Cleans 65/45

1 min Shoulder to Overhead 65/45

1 min Box Jumps 20/16

1 min Rest

 

Performance – 1 min Row for calories

1 min Wall Balls 20/14

1 min Hang Power Cleans 75/53

1 min Shoulder to Overhead 75/53

1 min Box Jumps 24/20

1 min Rest