Wednesday, October 24th 2018

Warm-Up:
70 Double Unders/200 Singles
1 Minute Russian Baby Maker
10 Hip Raises
10 Supermans
10 Hip Raises (2nd time)
10 Supermans (2nd time)
20 Alt Torso Twists
10 Alt Crossovers
Wrist, Elbow, Arm Circles

Strength:
Front Squat
5x5 @ 65% of 1RM
*Last week was 62%. Increase from last week.
*Remove your bar from the rack when you’re done. You’ll need it for the WOD.

Strict Pull Ups *Slow Controlled Pull-Ups Only
2-4-6-4-2
Rest 30s Between Sets
*Slow Controlled Pull-Ups Only. 3 Seconds Up, 3 Seconds Down.
*Scale as needed. No Bands. Perform slow ring rows if needed.

Workout of The Day
10-9-8-7-6-5-4-3-2-1 (18 Minute Cap)
Power Cleans 115/75
Push Press 115/75
Chest To Bar Pull Ups