HALLOWEEN PARTY - NOVEMBER 1st after 5:30pm OPEN WOD.
Skill:
Skill Transfer Series w/ PVC then BAR + Complex Review
Strength:
On a 10 min Running Clock:
From the Rack - Snatch Grip Push Press + Overhead Squat
6 Sets - 1x Snatch Grip Push Press + 3x Overhead Squats
Beginning at a light to moderate weight (30-40%), athletes will build up to a heavy 3-rep OHS weight. Athletes still developing this movement should stay at lighter bar loads focusing on technique and maintaining good posting. This will be performed on a running clock, athletes will lift every 90 seconds or so but may take more time if needed.
WOD:
3RFT:
500/400m Row
15 Overhead Squats @40-50% / 8-10 UB Reps (135/95)