10/24 Friday
Performance
A. Clean Grip Deadlift pausing above the knees + Hang Squat Clean + Squat Clean
*Build to heaviest complex
B. Farmers Carry; 4 attempts at heaviest load possible for the length of the gym.
*.50 x BW in each hand is prescribed weight
* .75 x BW in each hand is something to shoot for
* Being able to do 1.25 x bodyweight will put you well above the majority into advanced territory
C. 3 rounds for time:
400m Row or 800m AirDyne
20 Box Jumps, 24/20
10 Push Press, 95/65
Competition
wod will be posted at gym