10.1.18

Strength
12 min EMOM shoulder to overhead
Min 1-4 do 5 Push Press
Min 5-8 do 2 Jerk
Min 9-12 do 8 Strict Press

Wod
Alternating Movements
Dips 10 down to 1 by 1’s
Double Unders (2:1 singles) 30 down to 3 by 3’s
Cash out with an 800 Meter Run

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9.25.18

Strength
12 min EMOM
min 1-3 do 3 High Hang Squat Cleans (light/focus on speed into the bottom)
4th min rest/change weights
min 5-7 do 3 Hang Shrug (AHAP)
8th min rest/change weights
min 9-12 do 2 Squat Cleans

Wod
750/600 Meter Row
then
4X
10 HSPU
15 Box Jump 24/20
200 Meter Run
then
750/600 Meter Row