Tuesday October 31st, 2017
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Category: WOD

Tuesday October 31st, 2017

Warm up-

2 Rounds

75 SU’s

:30 Shoulder on Box Stretch

50ft Bear Crawl + 3 Push Ups

10 Kip Swings

10 Long Lunges

Then:

10 PVC Pass Throughs

10 OHS

7 Snatch Grip Push Press

7 Snatch Balance

Skill- 20 Mins

Snatch to a heavy single

*Or take the 20 mins to work on form with light weight or BB

WOD-

Complete as many reps as possible in 3 Mins:

25 Wall Balls

25 Push Ups

AMRAP DU’s in remaining time

*At 3 Min, rest :60 before repeating the interval. Complete 3 Intervals with :60 Rest

*Score is DU’s

Post WOD-

2 Rounds not for time:

15 DB Rollbacks

12 DB Rollbacks

9 DB Rollbacks

Max DB Bench Press with last weight

*Treat these like a drop set. For ex, start with 45’s for 15, 35’s for 12, 25’s for 9.

Accumulate 1 min L-sit

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