Saturday 10.17

SATURDAY
Strength: Front Squat
5-5-5-5-5

WOD: 10m AMRAP
200 Double Unders
20 Thrusters 75/55
20 Sumo DL High Pull
20 Hang Power Snatch
20 Front Squats

S: 300 Singles, 65/45
L1: Mix DU/SU 200 Reps
Rx+: 95/65

Extra Work
1. EMOM 10m: 1 Squat Clean
then For Time
30 Squat Clean @ 80% above max
– E3m perform 15 Toes to Bar

HomeWOD
CORE
50 Lunge Position Weighted Twists
– twist to both sides, 50 each leg forward (100 total)
100 Seated Flutter Kicks, weight at chest
50 Toe Touches
50 Windshield Wipers

WOD
12m AMRAP
200 Double Unders/300 Singles (3:00)
20 Broad Jumps
20 Burpees
20 Jumping Lunges
20 Up Downs
20 Side to Side Shuffle, 10′
20 Push-ups