Wednesday, 09.30.15

4×3 Hang Clean, climbing weight

AMRAP in 15 minutes of:
5 Deadlifts (185/135)
10 Kettlebell Swings (53/35)
5 Barbell Burpees
10 Supermans

**DB WOD**
Use AHAP on the DB
EMOM for 20 minutes
1st minute: 6 manmakers (pushup, row, row, squat clean, push press)
2nd minute: 100m Run w/ DB’s
3rd minute: 10 DB Rows (5 each side)
4th minute: 12 Dead Bug Crunches w/ DB (Dead bug position with single DB, lift head and shoulders off floor and press DB towards feet)


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