September 30, 2015

Wednesday

Goodbye September.... 
Warm Up:
3 Rounds 
10 Sumo Deadlift High Pull (45/35#)
10 Hang Clean 

Skill:
 Bar Muscle Ups!!! Grab a band and get up there! 

WOD:
21-15-9 reps for time of:
Hang Snatch (95/65#)
Burpees 
Wall Balls (20/14#)

Rest 4 Min

AMRAP in 12 Min 
30 Double Unders 
10 Toes to Bar
10 Hang Cleans (115/75#)


***Remember to register for the NLI competition November 14th at the OC Fair Grounds! Click Here to register and for more info! 



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