08 November 2015

Monday 9 November

ANNOUNCEMENT: The 0500 class has moved to 0530

STRENGTH
Back Squat: 5x2 (85%)
Pendlay Rows: 5x3 (Same weight each set, +5 lbs from weight used last week)

METCON
Buy In: 15 Power Cleans (135 / 95#)
10 Rounds for Time:
5 Chest to Bar Pull-Ups
10 Double Under
Buy Out: 15 Power Cleans (135 / 95#)

MOBILITY
Shoulder Stretch: Bully Stretch
Front Rack Mobility

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