Monday October 3rd, 2016

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October 3rd

Strength

Competitive
Front Squat 8-8-8-8 @60%
Lunges 4×10 (per leg)

Fitness
Front Squat 6-6-6-6 @ 65%
Lunges 4×10 (per leg)

Foundations
Front Squat 5-5-5-5-5
Lunges 5×10 (per leg)

Met Con – Fran

For Time Complete:
21-15-9 Of:
Thrusters #95/65
Pull-ups

*10 Minute time cap. Pick weights and pull-up modification to reflect this
* There will be a portion of the class dedicated to mobility. Specifically shoulders and hips

Tomorrow’s WOD

October 4th
Strength

Competitive
Hang Snatch 3-3-3-3-3-3 @ 65%

Fitness
Hang Snatch 2-2-2-2-2-2 @ 70%

Foundations
Snatch High Pull 3-3-3-3-3-3

Met Con –

6 Minute AMRAP
4 Hang Power Snatch #135/95
30 Double Unders or 60 Single Unders
Rest 3 Minutes

4 Minute AMRAP
6 Hang Power Snatch #95/65
30 Double Unders or 60 Single Unders
Rest 3 Minutes

2 Minute AMRAP
ME Power Snatches #75/55″