Wednesday October 3rd, 2018


Bullet-proof shoulders after the warm-up

Strength:

Shoulder Press 5-5-5 Push Press 3-3-3 Push Jerk 1-1-1

WOD:

3 Rounds 5 Jumping bar Muscle-ups or Strict Pull-ups 10 Power Cleans 95/65 20 Box Jumps/Step ups

relay with a partner if necessary

Level 3:

3 Rounds FT 5 Ring or BMU 10 Power Cleans 135/95 20 box jumps 24"/20"


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