October 24, 2016

By October 23, 2016 wod No Comments

Workout of the Day
Back Squat
5x 40% (warm)
5x 50% (warm)
3x 60% (warm)
3x 70%
3x 80%
3+ 90%
then
Bench
5x 40% (warm)
5x 50% (warm)
3x 60% (warm)
3x 70%
3x 80%
3+ 90%
then
3 RFT (14 Min Cap)
60 Double Unders
30 AbMat Situps
15 Front Squats 115/85#

Bootcamp
Dynamic warm up

Strength
Hang Snatch Practice then …
4×5 Hang Snatch – mod weight

Part 1
3 RFT
7 Hang Snatches
1 min Row max meters
0:30 sec max burpees

** Rest 2 Min

Part 2
3 RFT
10 S2OH
15 Rings Rows
200m run

** Rest 2 Min

Part 3
3 RFT
15 KB Goblet Squats
1 min max box jumps

Post your scores to the Whiteboard.

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