Tuesday – November 1st

Pre Warm-Up
3rds
10 band pull apart
10 band row
10 band good morning
+
30 KBS

 
Warm-Up
Dynamic
Midline work

 
Strength
A.) Power Snatch – OT90sec x7
1 Form High Hang + 1 From Low Hang + 1 Form Below Knee
*Increase 5-7.5lb form last week

 

B.) OTMx7
3-5 wide grip Pull-Ups + 5-7 Push-Ups

 
WOD
12min AMRAP
25 Wall Balls @ 24/14
15 Box Jump @ 24/20
5 Power Snatch

 

Rx: 135/85
Scale: 115/75
Masters: 95/65

 
Cool Down
1.) Row 1,000m
2.) Roma roll t-spine

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