FRIDAY WOD

October 6, 2017

Strength/Gymnastics:
A. Alt. KB/DB Single Arm Push Press
3 x 10 (Right + Left = 1 Rep)
*For this movement, hold 2 KB or DB in the Front Rack.  Perform a single arm Push Press with each arm.

 -Superset with-

B. Strict Knees to Elbows
3 x 10

Metcon:
5 Rounds for time:
250m Row
25 Push ups

Cash Out Strength:
Establish Heavy complex of:
1 Clean + 1 Front Squat + 1 Thruster
*Clean can be Power or Squat.  6 minute cap.

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