Wednesday, October 31, 2018

Wednesday, October 31, 2018

*PLEASE NOTE...THERE IS NO COMP WOD TONIGHT! THERE WILL BE A 5PM AND 6PM DAILY WOD! NO 7PM THIS EVENING!

(A) Warm Up

3:00 Row (:50 easy/:10 fast with each minute)

Into…

2 sets:

:20 Spiderman Hold/side

:20 Wrist Stretch 

10 Cal Bike

10 Tempo Air Squats

Into…

Barbell Warm Up

3 Deadlifts 

3 Clean Pulls

3 Power Cleans

3/side Elbow Rotations

3 Pausing Front Squats

(B) Front Squats

Every 3:00 x 5 sets - 5 Pausing Front Squats

*Begin @ 60%

(C) “Shredded”

For Time:

30 Pull Ups

50 Thrusters (45/33)

1000m Ski

*NO COMP WOD

**5pm and 6pm classes only


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