WOD-10/10/18

October 10, 2018

• 400 m Row
2 rounds of:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Arm Circles Forward
• 10 Arm Circles Backwards
3 rounds of:
• 10 Deadlifts 45/35
• 10 Push Ups
• 10 Ring rows
Strength
10-8-6-4-2 reps: start at 60% of 1 RM
• Dumbbell Bench Press
• Bent over Dumbbell Row
 Conditioning
CrossFit Open 15.4
8 min AMRAP:
• 3 HSPU + 3 Cleans 135/95
• 6 HSPU + 3 Cleans
• 9 HSPU + 3 Cleans
• 12 HSPU + 6 Cleans
• 15 HSPU + 6 Cleans
• 18 HSPU + 6 Cleans
• 21 HSPU + 9 Cleans
… continue pattern until time is up. 

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