Focus: Cardio
Warm-up: Shoulder mobility with dowel
Skill/Specific Warm-up: The Beast x 4 with bar [see description and demo on Sept. 4 WOD]
WOD: Painstorm XIX
With a 65 lb/30 kg, 55 lb/25 kg or 45 lb/20 kg bar how many rounds can you complete in 40 minutes of:
5 x Deadlifts
5 x Hang Power Cleans
5 x Front Squats
5 x Push Presses
5 x Back Squats
