Oct 30/17

Okanagan Valley Throwdown registration is November 6th!!!

Strength: C&J

10 min EMOM

1 p cl + 1 h p cl + 1 jerk (split or power)

@ 60%-70% of max CJ.

WOD: 10 min AMRAP

10 DB/KB Deadlift

10 DB/KB S2OH

** you choose the weight for the DB or KB, same for both movements **

Cash out: 9 min EMOM

Min 1: 20 hollow rocks or 30 sec hollow hold

Min 2: 30 sec plank hold

Min 3: 30 sec superman hold.