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

 

WOD:

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

 

Strength:

5 Front Squats, pick load

Every 2 mins for 10 mins.

 

Skills:

Handstand Walk practice

 

 

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