8 December 2017

Friday December 8th, 2017

STRENGTH: 
3 Rounds
10 Banded Lat Pull Downs
10 Ab Roll Outs

WOD:
AMRAP 4:00
3 Rounds
12 Deadlifts (95/65#)
9 Hang Power Cleans (95/65#)
6 Push Jerks (95/65#)
then
Max Calorie Row in Time Remaining
4:00 Rest
AMRAP 4:00
2 Rounds
12 Deadlifts (135/95#)
9 Hang Power Cleans (135/95#)
6 Push Jerks (135/95#)
then
Max Calorie Row in time Remaining
4:00 Rest
AMRAP 4:00
1 Round
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Push Jerks (155/105#)
then
Max Calorie Row in Time Remaining

ACCESSORY:
Front Squat - 3x8
Single Arm DB Split Jerk - 6 Singles

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