Wednesday 10/13/21

Please continue to follow the Social Distancing guidelines during class at all times. Thank you!

Workout

Warm Up

AMRAP 6
20 seal jacks
10 (total) alt groiners
5 bootstraps
5 empty bar deadlifts
5 empty bar high hang power cleans
5 mid shin empty power cleans with a 3 sec pause in the catch 
:30 plank

 Strength

Power cleans 
7-7-7-5-5-5-3-3-3

 WOD

30-20-10 (time cap: 18 mins)
Hang power cleans (95/65 75/55)
Ab mat sit ups
Wall balls (20/14)
Ab mat sit ups 

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