Wednesday 10/28

Fitness 

Strength 

A1. Front squat 5.4.3.2.1

A2. HR push ups  - 15 reps x 5 sets 

Wod

8 minute amrap

8 hang power clean 95/65

8  burpees to plate 

100 meter run 

Performance 

Strength 

A1. Front squat w/ pause in bottom on first 2 reps each set 5.4.3.3.3

A2. Ring push ups - 15 reps x 5 sets 

Wod 

8 minute amrap 

8 hang power clean 135/85

8 burpees to plate

100 meter run 

ZONE 

Skill 

A1.DB thrusters - 5 reps x 5 sets 

A2. HR push ups 12 reps x 5 sets 

A3. Super man - 12 reps x 5 sets 

Wod 

8 minute amrap 

8 kb swings 

8 burpees to plate 

100 mete run