WOD – 17th October 2014

Warm up
5 minutes jump rope
3 rounds of Barbell warm up
Skills
Shoulder press
WOD # 1
Shoulder pess
3-3-3-3-3
 
WOD # 2
EMOTM for 10 minutes
5 Hang clean – 115/75lbs
10 Toes to bar
After bash
Practice Handstand hold
Stretch
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