MON22APR2019

WOD

Primer
2 Sets:
10 Lat Pull downs https://youtu.be/8x-K6vY0Ai8?t=10
10 Tall Cleans with barbell https://youtu.be/YhGbp1wp8Ls
30 sec e/s Side Plank http://bit.ly/2PlWhw6

Strength
Clean: 50/3, 60/3, 70/3, 80/3, 85/3

Conditioning
“Fran”
21-15-9:
Thrusters (95/65)
Pull-Ups

Extra

Conditioning – Before WOD
Tabata Assault Bike

Strength – After WOD
3 sets:
12 Miracle Grow
20 GHD Hip Extension

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