11/7/16 – "The Plug"

Group Warm up 

Group Mobility 


12 minutes to find a heavy triple – Deadlift 


3×3 @ 85% of heavy triple from today – Rest 2:00 between triples. 

WOD ( Workout of the Day) 

"The Plug" 

4 rounds for time, with a partner alternate movements. 

400m run 

12 Clean & Jerks (135/95lb)

21 Goblet Squats (70/53lb) 

*All workouts can be scaled on an individual basis.