10/13/17 – "Zen"

Group Warm up 

Group Mobility 


Strength 

15 minutes to establish a new 5 rep max front squat! + 10/15lbs from 9/29/17. 


WOD ( workout of the Day ) 

"Zen" 

15 minute AMRAP 

55 wall ball shots (20/14lb) 

35 toe to bar 

20 Power cleans (135/95lb) 

10 Ring muscle ups / Chest to bar pull ups 


EXTRA: 4×10 hip extensions – rest 60 seconds. 

4×30 second handstand hold – rest 60 seconds. 

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