30.10.14

Posted: October 30, 2014 in Uncategorized

Warm up
High knees
Buttkickers
Toe touches
Heel grabs
Knee hugs to lunges

Barbell warm up
Muscle clean x3
Front squat x3
Clean x3
3 sets

Strength
3 point clean; hip, below knee, and ground up to DM

Clean deadlift
3×3

Conditioning
31 double unders
31 box jumps
31 pull ups
31 thrusters 50/35
31 burpees
31 kbs
31 deadlifts ” ”
31 push ups
31 power cleans ” ”

Early Halloween wod and early happy birthday to our own “muscle hamster” Suzzette! She is one of our leading examples or hard work in our gym!

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