Wednesday- October 30th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements

*Pec Stretch x :20 eac

*Push-ups x 10

A. Bench Press

Build to a 1 reps max over 8 sets - one set every 2 minutes (3 for the lifts over 95%)

- from 70%-101+%

- please be mindful of the clock and save time for the WOD :)

B. “Hangman”

For Time:

21 Hang Power Cleans (95/65)

21 Burpees

100 Double Unders/200 Single Unders

15 Hang Power Cleans (95/65)

15 Burpees

75 Double Unders/150 Single Unders

9 Hang Power Cleans (95/65)

9 Burpees

50 Double Unders/100 Single Unders

C. Buy-Out

Pec Smash x 1:00 each

Trap Smash x 1:00 each

Calf Smash x 1:00 each