23
Oct
WOD Wednesday 10/23/13
*Don’t forget Oly Class today at 4&8pm!!!!!! Great for ALL levels:)
5 Rounds
45 Second Superman Hold, rest 15 seconds
45 second Hollow Rock Hold, Rest 15 seconds
If /When you are unable to hold the full amount of time, you still must accumulate 45 seconds each round before moving on.
then
EMOM 8 minutes
3 Deadlifts
3 Hang Squat Cleans
3 Push Jerks
65% of 1 RM Clean and Jerk