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10.27.16

27
Oct

10.27.16

Warm Up:
Row 300m
work together on the rest of warm up with a 10# plate
10 x plate hug, slow descend move plate out, hold for :03
8x plate shoulder press
10x squat and then bicep curl the plate
8x lateral shuffle with plate punches- each side

Skill: Strict Press
5 reps @ 65%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 reps @ 90%

WOD:IMG_3949
10-8-6-4-2-4-6-8-10
Hang Power Cleans 115/75 or 95/65
Lateral over the bar burpees
TTB

 

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