Monday 9/19/2016

Mobility:
Shoulders (rack position)

Strength:
EMOM for 7 minutes:
1 Power Clean + 1 Hang Squat Clean

WOD:
AMRAP in 7 minutes:
5 Front Squats (185#/125#)
10 Handstand Push-Ups
15 Box Jump overs (24″/20″)
Compare to: 5/31/2016

Core/Accessory:
3×8 Dumb Bell Rows

3×20 Side Bends

Post your results to the comment section.

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  One thought on “Monday 9/19/2016

  1. Pete (PM)
    September 19, 2016 at 9:04 pm

    EMOM 7 rounds, 1 power clean and 1 hang squat clean
    Started at 85#, worked, then 95#, then 105# for final 4 rounds

    WOD: 7 min AMRAP 4+2
    -5 hang squats 85#
    -10 hand release push ups
    -15 step ups and over on 20″ box

    Core:
    3 x 8 dumb bell rows 30#
    3 x 20 side bends

    Like

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