10 Almeida St
East Providence, RI 02914
(401) 438-0637

Friday October 9, 2015 WOD

October 08, 2015

Warmup:

“Barbell Warm Up”

6 tall muscle cleans

6 strict press

6 good mornings

6 back rack thrusters

6 muscle snatch

6 overhead squats

Mobilize:

Coaches Choice

Strength/Skill

EMOM10:

Power clean & push jerk x 3 @ 60% of your 1RM C&J

***This is meant to be light and not taxing.  To work on your form and speed efficiency.***

Metcon:

1  RFT

10 OHS 95/65

10 BJO 24/20

10 Thrusters

10 P Cleans

10 T2B

10 Burpee’s

10 T2B

10 P Cleans

10 Thrusters

10 BJO

10 OHS

 

25 min cap

 

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