10.19.11

WARMUP

2 Rounds:

3 Turkish Getups/arm

6 Deck Squats

9 Scap Pushups

STRENGTH/SKILL

Clean & Jerk x 1

Max Height Box Jumps x 3

Russian Twist x 16

4 cycles

Clean and Jerk: 95x1, 125x3, 125x3, 135x3

Box Jumps: 30"

Russian Twist: 16x16, 25x16, 25x16, 35x16 

METCON

Hero WOD "DT"
6 Rounds:

12 Deadlift (95#)

9 Hang Power Clean

6 Push Jerk

11:09