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

Monday November 23rd WOD

November 22, 2015

IMG_1102Strength/Skill

Floor Press or Bench Press

heavy as possible but doable

3 Sets 8 reps

2 sets 5 reps

1 set 3 reps

Snatch grip Dead Lift

3 x 5

this is positional, hold just below knee the hold in hang shoulders in front of the bar

Metcon:

4 RFT

4 Bear Complex 115/75

2 Rope Climbs

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