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East Providence, RI 02914
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Friday October 2, 2015 WOD

October 01, 2015

Warmup: 

“Barbell Warm Up”  6 muscle cleans 6 strict press 6 good mornings 6 btn thrusters 6 muscle snatch 6 ohs

Mobilize: shoulders-lats

Strength: Push Press

Set 1: 5 reps @ 70% of 1RM

Set 2: 5 reps @ 75%

Set 3: 5 reps @ 80%

Set 4: 3 reps @ 85%

Set 5: 3 reps @ 85%

Set 6: 3 reps @ 85%

METCON:

 50 Hollow Rocks
50 Supermans
as big of sets as possible

Rest 2 min

AMRAP 7 min

“Elizabeth”

2 P Cleans 135/95

2 Ring Dips

4 4,,6 6,, 8 8,,

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