Tuesday
WOD
Snatch Pull

Every minute on the minute for 12 minutes, complete 3 position pause snatch pull at 1 rep max snatch weight

Pause for 3 seconds at each position then jump and shrug

Pos. 1 – just below knees, work for vertical shins and back in full extension

Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs

Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot

Then,

Complete 100 burpees for time

Strength

Pause back squats (True 3 seconds)
5-5-5-5-5
*Work up to heaviest set
4 Big sets of: (not for time)
10 Russian step ups
    Rest 1 minute
3 Turkish get ups (AHAP on each side)
    Rest 1 minute
Max superman hold
    Rest 1 minute
_______________
Halloween Costume WOD
We will be having a Costume WOD on Thursday, October 30th. Wear your costumes throughout the day, and the Best Costume will win a prize. The prize is one month of free membership!
IMG_6584
*You must be able to workout in your costume to be eligible for the prize.

_______________