August 23, 2019

Warm Up:
3rds
1:00 Deadbug
12 Banded Good Mornings
8 BB Bent Over Row
10-8-6 – Hip – Hang – Floor Clean (Build to working weight)

Strength: Barbell RDL
All Levels: 4 x 6 (Build)
*heavier than 8.14.2019

Choose Your Own Adventure
WOD:
15 – 12 – 9 – 6 – 3
Power Cleans (95/65)
Cals Assault Bike

Flex:
4 x 8 Unbroken Hang Cleans (~50-60% of 1RM)
4 x 8 H Pulls (feet elevated if possible)
75 Banded Curls