October 22nd is our Anniversary Party!  If you want your EOD 131 Hero WOD shirts for that workout, please register at minimum 2 weeks before. (by the end of this week!)

Register here: Join the MidState Team!

Strength/Skill

Take 15 minutes to work on – 3 rep Hang Power Clean 

*Today we are working on barbell cycling, performing a given set of reps smoothly, efficiently and quickly.  “Quickly” just means try to complete the reps without breaking too long between sets.  

WOD

2 Rounds:

5 Minute AMRAP:
8 Chest to Deck Push Ups
4 Hang Power Cleans
*Add 1 rep to each movement each round

1 Minute Rest

M|Fit

14 Minute EMOM:
1st Minute: 10 Ring Rows + 15|10 Plate G2OH
2nd Minute: 40 Seconds of Shuttle Runs