Saturday, Sept 17

Warmup:
EMOM(7):
100M Run
Superman/V-sit
Roll
DB Snatches
Ring rows

Strength:
Make-up Lift
OR
3 sets of:
8-12 pull-ups
8-12 one arm rows (l)
8-12 one arm rows (r)

Dash a:

50 thrusters @ 115/75
EMOM: 3 burpees over bar
*10min cap

Dash b:

AMRAP(12):
15c row
12 deadlifts @ 115/75
9 cleans
6 shoulder to overheads

About Coach Chang

On a journey in helping the world Surpass the Limit, to achieve anything in fitness and life. Highlight Video: http://youtu.be/WcfWXarQaXA
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