Tues – Oct 31st

Pre Warm-Up
3 rounds
10 band row
10 band pull apart
10 HRPU
+
30 sit-ups

 

 

Warm-Up
Dynamic Shoulders

 

 

Strength
A.) 5sets @ 55% + of 1RM C&J
4 Press + 8 Pendlay Row

 

 

WOD
4 rounds
Run 200m
5 Power Snatch
Run 200m
5 Power Snatch
Rest 90sec

 

Rx: 135/95
Scale: 115/75
Masters: 95/65

 

 

Cool Down
1.) Row 750m
2.) 3 rounds
10 pass thru
30sec foam roll t-spine

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