9/28 WOD

Warm up for the following:

Include 5 Minute Cardio High Intensity

Deadlift

15 @ 45%

10 @ 55%

8 @ 64%

6 @ 70%

5 @ 75%

4 x 5 @ 80%

Then

Band Donkey Kicks

3x20/20

Seated Single Arm Dumbbell Strict Press

4x10/10

Recent Posts

20 Minute Clock Build to a moderate / heavy Clean & Jerk Then 3 Rounds For Time Row 30 Calories 90s Rest between Rounds

5 Rounds - 2:00 Per Round 1+1 Power Snatch + Hang Power Snatch Then EMOM 10 Minutes Minute #1 - 10 Band Lat Pulldowns Minute #2 - 12 Band...

EMOM - 15 Minutes Minute #1 - :30 Heel Elevated Squats Minute #2 - 8 KB Box Step-up Right Minute #2 - 8 KB Box Step-up Left Then AMRAP -...