Wednesday, October 31st 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 @ 70% of 1RM
*Last week was 65%. Increase from last week.
*Remove your bar from the rack when you’re done. You’ll need it for the WOD.

GHD Back Extensions
4x 10-15
*Use a plate or a DB if you can.

Workout of The Day
For Time: 8 Minute Cap
21-15-9
Power Snatch (95/65)
Lateral burpees over the bar