Warmup: Athlete’s Choice
++++++++++++++++++++++
Strength/Skill: Snatch Grip Deadlift 6x3
Hang Power Snatch 3x2
++++++++++++++++++++
WOD: 10 rounds for time:
30 step ups,
20 DU's,
10 burpees,
dumpster dash
——————————————-
Endurance: Meet at ECF @ 530 am
Same as Main WOD!
Warmup: Athlete’s Choice
++++++++++++++++++++++
Strength: Deadlift 3x10
+++++++++++++++++++++
WOD: OTM x 20 Minutes:
Odd Minutes 1 Rope Climb,
Even Minutes 3 Thruster 155/105#
Super Saturday
“Rising from the Dead”
For Time
2 Pullups
8 Calorie Row
10 Deadlifts 185/125#
4 Pullups
12 Calorie Row
8 Deadlifts 225/155#
6 Pullups
16 Calorie Row
6 Deadlifts 255/175#
8 Pullups
20 Calorie Row
4 Deadlifts 275/185#
10 Pullups
24 Calorie Row
2 Deadlifts 315/215#
==============================
Sunday: Reminder! Daylight Saving Time ends Sunday, Nov 1st, at 2:00 AM, when clocks fall back to 1:00 AM
Sunday Funday @ 8 am
Open Gym 8-10 am
Warmup
10 Walking (dead) Lunges
10 Zombie Squat
10 Dead Bug
10 Deadlifts (Banded)
3 Rounds
10 Skull Crusher
10 Barbell Curl
10 Flat Bench Flies
3 Rounds
10 Kneeling DB Ax Chop, Each Side
10 KB Cross Body Cleans
10 KB Side Bends
Race to Hell - 4 Rounds for Time
400 m Run
20 Med Ball Cleans
20 Alt DB Clean and Jerks
