Thursday

WOD for 9/26/19

In 5 sets, work up to a max effort set of the following complex: •1 Clean •1 Hang Clean (From above the knees) •1 Front Squat •1 Jerk **Complex must be unbroken. ** 

3 sets of: •10-12 Dumbbell Lat Pullover + Tricep Extension •8-10 Dips (bar or rings depending on abilities) 

Complete 5 rounds starting every 5th minute: •15/20 Calorie Row/Bike (1:40 time cap) •12 Burp Over Bar •5 Deadlifts #185/275 (M50+ #155/225) **Time each round individually, and your score will be the slowest round**

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