190918 - “Hang Ten”

September 17, 2019

**New evening hours starting Monday, September 30th- we will be switching the evening classes to 4pm, 5pm, 6pm**
 

Warm up:
Cardio
Mobility
Barbell warm up
 

Skill/Strength:
Deadlift
5-3-1 @  65%-75%-85%
5-3-1 @ 68%-78%-88%
5-3-1 @ 71%-81%-91%
 

WOD: 10 min AMRAP
Rx:
10 Hang Power cleans (95/65)
10 FR Lunges (95/65)
10 Cal Row
Scaled:
10 KB Swings
10 Goblet Lunges
10 Cal Row
Sport:
(115/75)
Cal Bike
 

Mobility:
Circle up
Ham twist

 

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