9AM LIFTING CLUB
10AM TEAM WOD
WARM UP:
With a Partner
2000 M. Row For Time
*Switch every 250 – 500 M.
LIFT:
Dead Lift
2 @ 80%
4 x 3 @ 65% (Touch and G0)
WOD:
Teams of 4:
42-30-18
Dead Lift (225/155) (205/135) (185/125) (165/115)
HSPU
Then:
75 Clean & Jerks (135/95) (115/75) (95/65) (75/55)
Then:
3 Rounds
400 M. Team Run
40 Burpee Box Jumps (24) (20) (12)
40 H.R. Push Ups
POST WOD:
Coaches Stretch
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