Wednesday, September 7, 2016





Strength
Every  3 min For 9 Minutes
3 Power Cleans + 3 Push Press 70%
3 Power Cleans + 3 Push Press 80%
3 Power Cleans + 3+Push Press 90%

Base % off 3rm push press from 8/9

 
Metcon
7 rounds for time (12 min cap)
5 push press 75/45
10 CTB pull ups
 
Core
3x 10 partner leg push aways
 
 
MOB WOD
1 min banded shoulder distraction each arm

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