TUESDAY 10/31/17
WARM UP
800M Run x 1
Then…
Samson Stretch x 10
DB Ext. Rotation x 10 (Each) – No More Than 5# Plates
Hollow Hold With PVC x :20 Seconds
Scap Pull-Up + Kip Swing 5 x 5
x3
FIRST…
Skill
8 Minutes D/U Practice + Review
WOD
Metcon:
0:00-2:00, Run 400 Then AMRAP Double Unders
2:00-3:00, DB Push Jerks (35/20)
3:00-4:00, Pull Ups (Scale: Ring Rows)
4:00-5:00, DB Hang Squat Cleans (35/20)
Rest 2 Minutes Between Rounds
x3
Score: Total Reps In Workout
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