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WOD for 10/9/19

Extra credit - 0500 bring camping lantern 🤣

Core:

3 rounds of: •40 sec Supine Chinese Plank •20 sec Rest •30 sec Side Plank Toe Tap •20 sec Rest •30 sec Pallof Press (each side) •20 sec Rest 

Accessory:

3 sets of: •45-60 second Sandbag Bearhug March (stay in place) •5-8 Strict Toes-to-bar •30-40 seconds Rest 

Power Clean Complex:

Complete 5 sets of: •Clean Pull + 3 Hang Power Cleans **Start working at 65% of your 1RM Power Clean and increase the load for as long as you can consistently receive the bar in a quality position.** 

Metcon:

Complete 3 rounds for time:  

•450/500m Row •25 Sit-ups 

POST WOD:

Pitch a tent and pretend you’re camping. 

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