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| BG- Always willing to lend a helping hand... |
Sled Drag: 3 x 100m
Stone Shoulder Ladder: x 2 reps each stone
Dynamic Warm-Up/Burg WU
Beginner Strength:
Power Clean: 5 x 2 (same weight all sets)
Strict Pull-ups: 3 x max reps
Int/Advanced Strength:
A. DE Box Squat: 12 x 2, 55% + bands
B. KB/DB Rows: 3 x max reps
C. Wide Stance Band Pull Thru's: 2 x 15
MetCon:
OC Throwdown WOD # 2
For Time:
15 Squat Cleans: 155/85#
30 Pull-ups
12 Squat Cleans: 155/85#
24 Pull-ups
9 Squat Cleans: 155/85#
18 Pull-ups
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