Monday, October 1, 2018

Happy October!

(Practice / Metabolic Conditioning)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 20 sec TVWQB, 20 sec BB front rack stretch, 20 sec BB front squats, 20sec BB power cleans, 20 sec BB squat cleans

SOD

In 15 minutes, complete at least 4^ sets of 2 Squat cleans into 3 Front squats (15 min)

WOD

For time:
20 Alt DB snatches (per arm) (50/35) (50+ 35/20)
20 Alt Box weighted step-ups (per leg) (50/35) (50+ 35/20) (20/20) (50+ 18/16)
250m Row
40 KB Sumo deadlift high pulls (53/35) (50+ 35/20)
250m Row
20 Alt Box weighted step-ups
20 Alt DB snatches
250m Row