WOD: Monday October 23rd 2017

Dynamic Warm up #2

Run to library and back
High knees
Butt Kicks
Frankensteins
Lateral Shuffles R
Lateral Shuffles L
Carioca R
Carioca L
Bear Crawl
Inch Worm w/Push Up
Lunge With Rotaion
Static Squat Hold with Plate 45 #or 25#

Strength

Back Squat

Score Type:: Total Weight

Warm Up
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
Workout
3 Reps @ 70%
3 Reps @ 80%
3 Reps +@ 90%
Snatch Combo
Deadlift+High Pull+Power Snatch (1+1+1)x2x3
WOD
3 Rounds for Time
30-20-10

Abmat Sit Ups
KB High Pulls 62/44
Box Jumps 24/20