WOD

Olympic Weightlifting Program Posted on the Board:
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Bench Press 75%x 2 sets(6 Reps), 80%x 3 Sets(5 Reps)
1 Arm DB Rows10-15 Reps Each Arm @AHAP

x5 Rounds, Then,

Plate Plyo Push Ups-15
Hanging Leg Raise-15

x3 Rounds:
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Assault Bike 21 Cal
2KB Hang Power Clean-18(53#-M/35#-W)
T2B-15
2KB Squat-12

x4 Rounds:
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400M Run
OH Plate Lunge-30(T)45#-M/35#-W
Sled Push-140ft(2x35# Plates)

x4 Rounds:
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600M Run
Thruster-12(135#-M/95#-W)
Swing(A)-21(88#-M/70#-W)

x3 Rounds:
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