Workout of the Day October 6, 2014


Halloween is coming...

Iso/Stab- Shoulder Protocol post WOD

Gymnastics- 3 sets max reps WIDE grip ring rows

Strength- none

Skill Transfer/Olympic- EMOM for 5 minutes 1 DL, 1 Power Clean, 1 Hang Squat, 1 Front Squat, 1 Power Jerk weight stays the same across (if I had to use a number, I would say 65% 1 RM Clean)

WOD-

21-15-9

Power Clean

Ball Shot


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