Friday – October 14th

Pre Warm-Up
3rds
10 band pull apart
10 band now
10 band good morning
+
25 KBS

 
Warm-Up
PVC
Snatch Drills

 
Strength
A.) Snatch (yes)
1rep OTMx10 @ 85-90%

 

B.) Front Squat
1.) Work to 87.5% for 1×3-4
2.) Drop 30/20 for 2×4

 
WOD
For Time – 14min Cap
12-9-6-2
Deadlift @ 315/205
Burpee Ring MU

 
Cool Down
1.) 3min on Assault Bike
2.) Foam roll legs – a lot!
3.) Foam roll t-spine

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