Wednesday 10-16-19 C

Wednesday, October 16, 2019

Warm Up
Non Active Hang x 30-45 Sec
Arm Circles Forward + Backward x 15 (Thumbs Up)
Arm Circles Forward + Backward x 15 (Thumbs Down)
Cat and Camel x 10
+
2-3 Rounds
10 Explosive Box Jumps (2 Sec Pause In Landing On Box)
20 Sec Front Rack Hold
10 BB Hang Power Cleans
10 Tuck Ups (2 Sec Pause at Top)

A: 10-8-6-4-2 For Time
All Unbroken TNG Hang Power Cleans @115/70
15 Wall Balls @20/14 b/w each set (60 Wall Balls Total)

+ Rest 5 Min

B: 3 Rounds For Quality
7 Strict Pull Ups / Banded
14 Cal Row
21 KB Swings @53/35

Score: Total time of A

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