Monday – 081913

Hugz and Malcolm during the final WOD of Beast Mode Battle!  Hugz PR'd his clean by 40 lbs and they held their own their first competition.

Hugz and Malcolm during the final WOD of Beast Mode Battle! Hugz PR’d his clean by 40 lbs and they held their own in their first competition.  Well done fellas!

Warm-up/Strength
EMOM for 12 minutes:
Every odd minute, perform 6 bent over rows, going heavier each time.
Every even minute, perform 8 ring dips.

If you are still hurting from Saturday’s push-ups, you will do 8 heavy KB swings instead. Also, if you cannot do at least 3 ring dips Rx’d (no band), you will do 15/10 hand release push-ups.

Workout of the Day
21-15-9
Thrusters (135/93)
Hang power cleans
Toes to bar
Run 400 meters after each round.

This workout will be capped at 20 minutes. If you look at that time and think that is too short, you need to use lighter weight.

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