This Saturday is the Halloween WOD 10am
Wear a costume. Get ready for zombie tag!!!
Workout of the Day
‘Rowing Helen’
3 rounds
400m row
21 KB swings 35/53#
12 pull-ups
Competition
A. Snatch
2×1 at 90%
B. Clean & Jerk
2×1 at 90%
C. Squat
EMOMx10: 1 Back Squat, across
D. 20 Rep Benchmark
20 Rep max Push Press (Not Jerk)
E. Conditioning
27-21-15-9:
Calorie Row
Power Snatch, 75/55
F. Accessory Work
A. 4×8 Front Rack Step ups, complete 8 reps on one side before switching
B. 4×8 Single Leg RDL, complete 8 reps on one side before switching
C. 8 Legless Rope Climbs
D. 100 Strict Presses with 1 second pause overhead, 45/35
