Friday – Oct 7th

Friday
Pre Warm-Up
3 rounds
10 band pull apart
10 band row
10 band good morning
+
25cal on Assault Bike

 
Warm-Up
Dynamic 
Drills

 
Strength
A.) Snatch
1 rep OTM x10 @ 82.5 – 87.5%

 

B.) Front Squat
1.) Work to 87.5% for 1×4
2.) Drop 30/20 for 2×4

 
WOD
8min AMRAP
200 DU
30 Thrusters

Rx: 95/65
Scale: 75/55
Masters: 65/45

 
Cool Down
1.) 3 rounds
10 pass thru
30sec foam roll t-spine

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