Wednesday, October 29

 

Wallllllllllll ballllllllllssssss…..

AND a familiar face! Dave’s back!!!!

 

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Don’t forget… Halloween is Friday… Prize for best costume!!!!

 

 

Warmup:

 

400m Run

Pigeon Pose

Banded Shoulder

Couch Stretch

Lat Opener

Shoulder Flexion

 

 

Strength:

 

Front Squat

2X5 @ 80% of 1RM

 

 

WOD:

 

With a Running Clock

5 Rounds

5 HSPU

20 DU’s

at the 4 min. mark

5 Rounds

5 Ring Rows

20 DU’s

at the 8 min. mark

5 Rounds

5 Burpees

20 DU’s

at the 12 min. mark

AMRAP 3 min.

Power Clean (135/95)

 

*Score is total Power Cleans*

 

*****You have 4 minutes to complete each couplet. If you complete the couplet before the 4 min. is up, you get to rest the remaining time.*****