Thursday 11.08.18


Buy in: 10 reps each movement. Use a PVC pipe for the barbell movements and use a lighter ball for the med-ball squat cleans.

*For the WOD, sub 15-10-5 calories on the bike.

Complete 21-15-9 Reps of:

Thrusters (53#/75#)


Sumo-Deadlift High Pull (53/75)

Med-Ball Squat Cleans (25#/50#)

Row for Calories,

Wall Balls. (14/20)

Mike Alley