27 Oct 2015

Lower body lift prep
Mobility

WENDLER WEEK 4:
 Back squat & Front Squat

WOD:
Row 200/140 calories
Every 3 mins, you will get off the rower and complete 5 hang power cleans.  Score is time to complete row.

Rx:  135/95
Rx2:  115/75
Rx3:  95/65
Mod:  DB Hang P cleans

SILVERS:

Strength:  Push Press 5 x 5
Gymnastics Strength:  Low bar pull ups

WOD:
ROW 180/120 cals
Every 3 mins come off the rower and complete 5 medball or dumbbell cleans