WOD
50 Strict Pull ups
5 Push Jerks every time you break
100 Goblet Lunges
15 push ups every time you break
100 KB Swings
15 Sit ups every time you break
Fitness: 115/75 (35/26)
RX: 135/95 (53/35)
RX+: 165/110 (70/53)
**Coaching tip: there is a fair amount of shoulder work today. The coach will take sometime in the beginning of class to warm them up. With bands, I’s, Y’s and T’s and other mobility drills. Getting things warm and moving well is very important for today. For each section you should think about breaking or stopping about 5-7 times. Use progressions accordingly and try to finish all three sections in about 25 minutes or less.
DRIVE
500 M Row
40 Air Squats
30 KB Swings
20 Push ups
10 Pull ups
Rest 1 minute
4 Rounds
Katrina on snatches at the Halloween Throwdown!