WOD for 12 OCT 2016

0500 and 1130 at the usual.

Joey Cruz should be back today! If he isn’t shame will rest on his shoulders for ETERNITY!

On to business

Warm up:

Complete as many rounds as possible in 4 mins of:

Barbell Overhead Walk, 40 ft

4 Muscle Snatches

4 Front Squats

4 Snatch High Pulls



10 rounds for time of:

5 Push-ups

5 Burpee Over Bars

3 Power Snatches, 95/65 lbs

3 Overhead Squats, 95/65 lbs


15 min time cap



5 Front Squats, pick load

Every 2 mins for 10 mins.



Handstand Walk practice



One thought on “WOD for 12 OCT 2016

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s