Wednesday 09.02.15

Strict Press:

4 x 4 @ 70%

Overhead Squat:

3 x 5 (from rack) use an appropriate load

Pendlay Row:

3 x 7 (If this is a new movement for you.. Please go light and listen

to your coach for cues!)

EMOM for 12 minutes

Even: 3 hang power cleans

Odd: 20 double unders/ 10 attempts

*stop the du's at :30 sec if not done!

Metcon: 3 rounds for time

10 shuttles

10 plate jump burpees

* Yes, this is a short one… it means freaking pin it!!!!