Wednesday, October 24th 2018

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

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
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