10/22 WOD

Rapture

warm up – 10 sec side star plank

2x        10 K2E

10 ski planks

25 jump rope

skill work – muscle up work shop

WOD – 3 snatches    135/95

3 muscle ups

800 meter

5 snatches

5 muscle ups

200 meter

3 snatches

3 muscle ups

400 meter

5 snatches

5 muscle ups

200 meter

Cooldown – burpee/plank challenge

(come on guys, stick with it, month is almost over  :-))

10/21 WOD

Happy Birthday Tyler Vick!!!

warm up – 22 jump rope

22 plyo squats

22 plyo push ups

22 jump rope

Skillwork –  3×3  Snatches

WOD – buy in – 1000 meter row

22 slam balls

2x       22 air squats

22 snatch grip deadlifts

22 ab mats

cash out – 1000 meter row

Cooldown – burpee/plank challenge