10/24 Friday

Performance

A. Clean Grip Deadlift pausing above the knees + Hang Squat Clean + Squat Clean

*Build to heaviest complex

B. Farmers Carry; 4 attempts at heaviest load possible for the length of the gym.

*.50 x BW in each hand is prescribed weight

* .75 x BW in each hand is something to shoot for

* Being able to do 1.25 x bodyweight will put you well above the majority into advanced territory

 

C. 3 rounds for time:

400m Row
 or 800m AirDyne

20 Box Jumps, 24/20

10 Push Press, 95/65

 

Competition

wod will be posted at gym