191023 - "HAM Sandwich”

October 22, 2019

191023 - "HAM Sandwich”
Warm up:
Cardio
Mobility
Barbell Warm up
 

WOD: For time
Rx:
50 Cal Bike
30 Push Presses (95/65)
30 Box Jumps (24”/20”)
30 Push Presses (95/65)
50 Cal Bike
Scaled:
50 Cal Row
30 Push Presses (65/45)
30 Box Jumps (20”/12”)
30 Push Presses (65/45)
50 Cal Row
Sport:
50 Cal Bike
30 Push Presses (115/75)
30 Box Jumps (30”/24”)
30 Push Presses (115/75)
50 Cal Bike
 

Mobility:
Circle up

 

Warm up:
Cardio
Mobility
Barbell Warm up
 

WOD: For time
Rx:
50 Cal Bike
30 Clean and jerks (95/65)
30 Thrusters (95/65)
30 Snatches (95/65)
50 Cal Bike
Scaled:
50 Cal Row
30 Clean and jerks (65/45)
30 Thrusters (65/45)
30 Snatches (65/45)
50 Cal Row
Sport:
50 Cal Bike
30 Clean and jerks (115/75)
30 Thrusters (115/75)
30 Snatches (115/75)
50 Cal Bike
 

Mobility:
Circle up

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