Monday, Aug 24

Warm-up

Run 400 m

10 PVC pipe pass throughs

15 wall ball

5 Dumbbell clusters with light DBs

5 Dumbbell clusters with medium DBs

5 Dumbbell clusters with very heavy DBs

10 hip/back extensions

10 hip extensions

 

Lift:

Front Squat 5×65%, 5×75%, 5×85% + reps

 

WOD

21-15-9 for time:

Clusters

Hip Extensions

 

L1-choose weight

L2-95/65

L3-135/95lbs

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