10/6/17 FRIDAY (posted early)

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Warm UP:

2 sets of:
:30 seconds Bike
4 Inchworms
6 Up-Downs
8 Push up + D.Dog
10 Double DB Push Press
12 Box Step Ups

Skill, Strength, or Mobility:

You pick: Shoulder to Overhead (Press, or Push Press, or Push Jerk, or Split Jerk)

4 sets of 3 reps at a challenging weight.
*Spend 5 minutes warming up to start weight.
Do a set about every 2 minutes.

WOD:

4 rounds for time:

18/15 Calorie Row
15 Wall Balls
12 Burpees
6 Power Cleans (135/95)

L2: (115/80)
L3: (95/65)