14 September

Training Session (130p)

A. Tempo Bench 

-3 Reps Dynamic

-3 Reps W/3 Second Pause On Chest

-3 Reps W/3 Second Descent

-3 Reps Dynamic

*Rest 3m, x4

*185/205/215/225

B1. Seated DB Cleans; 4x12

Rest 10 Seconds

B2. Seated DB Lateral Raises; 4x12

Rest 2m, x4

*40/30

C1. 10 Skull Crushers

Rest 10 Seconds

C2. 20 CGBP With EZ Curl Bar

Rest 2m, x3

D. Class WOD

"Escalator"

20M AMRAP: 5 POWER CLEANS (135/85) 5 HEAVY RUSSIAN SWINGS (2/1.5) 200M RUN (1ST CURB) 14/8 CAL BIKE OR SKI 25 DU'S 10 POWER CLEANS 10 HEAVY RUSSIAN SWINGS 200M RUN 14/8 CAL BIKE OR SKI 50 DU'S 15 POWER CLEANS 15 HEAVY RUSSIAN SWINGS 200M RUN 14/8 CAL BIKE OR SKI 75 DU'S 20 POWER CLEANS 20 HEAVY RUSSIAN SWINGS 200M RUN 14/8 CAL BIKE OR SKI 100 DU'S 25 POWER CLEANS 25 HEAVY RUSSIAN SWINGS 200M RUN 14/8 CAL BIKE OR SKI 125 DU'S

*4+60/125 DU's