WOD: Friday 10/23/15

Warm-up:

- Foam roll those hips and glutes!

- 30s Squat Hold

then, 3 rounds

- 6 x Jump Squat

- 6 x Push-up

- 6 x Ring Row

Strength/Skill: 6x

- Power Clean + High Hang Power Clean + 2 x Front squat

Metcon: 14m

WOD 1: 4m AMRAP

- 5 x Power Cleans (155/105)

- 20 x Double Unders

Rest 2m between, then move on to WOD 2

WOD 2: 8m AMRAP

- 8 x Burpees

- 10 x Medball Squat Cleans

- 12 x Sit-ups

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136 Rt. 50 Seaville,

New Jersey  08230

(609) 309-7733