Author: lumpy6488

Front Squat 4 sets 0f 3 1 min ME KBS @ 24/16kg *Rest 1 minute. 3 min AMRAP of: 7 Front Squats @ 70% (no

5x 1 hang power snatch+1 hang snatch+1OHS 21-15-9 Thrusters (115/75) Burpees With 50 double unders between rounds

5x 1 clean from the floor + 1hang clean+ 1 push jerk H.A.T.A 3 rounds 250m Row 20 – 1 arm KB Swings (10 each

Back Squat 5×2 use 5 lbs heavier then last week on each set. WOD 15 min Ascending Ladder 6 Pistols “Alternating” 6 HSPU 6 Burpee

10 am Team Wod No 11am mobility Julie will be judging the Boro Beat down!! We a few teams Competing at the Boro Beat Down

For Time: 10 Press 15 OHS 20 Push Press 25 Front Squat 30 Push Jerk 35 Back Squat (115#/85#)