Tuesday, October 8, 2013

216.3

Hammer

 Strength:
1A. Bent Over Row
     7 x 2 @ HAP
1B.  Bench Press
     7 x 3 @ 78%
2A. Rack Pulls
     3 x 4 @ 85% of Deadlift
2B.  KB Shoulder Press
     3 x 4 @ HAP
3. Glute Ham Raise
     3 x 10
4.  Prowler Push
     4 High Handle / 4 Low Handle 25 M @ HAP


WOD
Class WOD
at

2 comments:

  1. Joey MarkingOctober 9, 2013 at 7:23 AM

    I would just like to point out that Bryan's quads are vividly visible through a 7mm FOAM sleeve.

    That is all.

    ReplyDelete
  2. Joey MarkingOctober 9, 2013 at 6:12 PM

    Power Snatch - 4x1@160#

    Power C&J - 4x1@200#

    HBBS - 10@195#, 8@210#, 6@225#, 6@245#, 6@260#

    Front Squat - 5@175#, 5@190#, 2x5@205#

    5 rds of 25 Air Squats, 20 Lateral Hops, 60m shuttle run.

    ReplyDelete

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