Wednesday, November 2, 2022


A. Take 15 minutes to complete the following

Back Squat 4 sets of 5 @ 80% of 3RM from last week

B. For time

20 Clean and jerks @ 135#/95#

40 toes to bar

60 Wall ball 20#/14#

800m Run


Masters

A1. Hip extensions @ 30X1 x 10; add wt if feels good

A2. SA DB bench press @ 2020 x 8-10/arm

A3. Barbell upright row x 12-15

X 3 sets

B. AMRAP 12 min

     Bike 10 cal or run 200m

    15 hanging knee raises or alt V-ups; may add med ball

    10 hand release push-ups


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