Wednesday

WOD for 10/23/19

Core:

Complete 3 sets: •15 Standing Pallof Press (each side) •8 Lateral Medicine Ball Throws •30-60 second Hollow Hold

Accessory:

Complete 2-3 sets of: •15 Banded Clamshells (each side) •15 Barbell Glute Bridges •10 Cossack Squats (total reps)

Complete 5 sets of: • 1 Clean Pull + 1 Hang Power Clean + 1 Power Clean (from the ground) **Start working at 70% of your 1RM Power Clean and increase the load for as long as you can consistently receive the bar in a quality position.**

Complete as many rounds as possible in 8-minutes: •10 Dumbbell Hang Power Clean #35/55 (M50+ #25/35) •8 Dumbbell Strict Press •100m Farmer Carry **Score the Farmer Carry as 2 reps (50m = 1 rep)**

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