Thursday, October 15th

Warm-up
20-16-10
Mountain Climbers
Banded Clamshells (split per side)
Single Leg alternating V-Ups (split per side)
Strength
4 Rounds: Butts and Guts
8 Goblet Cossack Squats (each leg)
8 (4 second lower/4 second up) Stiff Legged Deadlifts (pair of Dbs or Kbs)
8 Windshield Wipers w/ DBs or KBs locked out over shoulders (there and back = 1 rep)
8 Slow Lower Weighted Sit ups
(4 second negative)
WOD
For Time: 10-9-8-7-6-5-4-3-2-1
Hang Squat Clean (95/65)
Front Squats (95/65)
S2OH (95/65)
* 16 min cap