Wednesday

ropeclimb

Brie showing great Russian Style technique.

WU
4 min row, 4 min dyne or jog the loop

6,5,4,3,2,1
Wall Squats
Pvc Dislocates
OHS
Push-ups
Ring Rows

1 min each side overhead and rack mobility w/ band

Movement review and specific warm up

WOD

“DT”
Five rounds for time of:
12 Deadlifts
9 Hang power cleans
6 Push jerks

RX=
155/105#

MOD= Modify weight to something you can Jerk or Push Press safely… but it should be heavy.
Foundational= Amrap 18…Modify weight to something you can  Push Press safely… but it should be heavy.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 when his vehicle was struck by an IED.

Cooldown
5-10 mins easy row and stretch out shoulders off rack

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