Warm Up: 2 minutes of jump rope, 10 PVC pass thrus, good mornings, OHS, front rack lunges, push press/jerk, power cleans, 5 goblet squats with hold at bottom for 5 seconds
Skill: Creepy Power Cleans start at 65% of 1 rm
3x3
2x2
3x1
WOD:
10 Bent Over Rows 135/95
31 DU
10 HPC 135/95
31 DU
10 S20 135/95
31 DU
10 Front rack lunges 135/95
31 DU
10 Back Squats 135/95
31 DU
Post: Clean weight and time
Skill: Creepy Power Cleans start at 65% of 1 rm
3x3
2x2
3x1
WOD:
10 Bent Over Rows 135/95
31 DU
10 HPC 135/95
31 DU
10 S20 135/95
31 DU
10 Front rack lunges 135/95
31 DU
10 Back Squats 135/95
31 DU
Post: Clean weight and time
Don't forget tomorrow is Bring a Friend (Date)!
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We love that Halloween spirit!!
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