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181009

Tuesday, October 9th

Warm-up:

Dynamic Stretching

-then-

2rds:

1:00 Sumo Squat Hold

10x OHS

10x Jumping Back Squats

Strength:

Back Squat | :03 Negative + :03 Pause

Every 2:30 for 15:00:

3 @ 60%

3 @ 63%

2 @ 67%

2 @ 70%

1 @ 73%

1 @ 77%

Metcon:

FT:

Buy-in:

30x Pull-ups

30/20x Ring Push-ups

-then-

6rds:

5x Power Snatch @ 95/65

5x Thrusters @ 95/65

* L3: C2B | 115/80

* L1: Jumping Pull-ups | Push-ups (from knees if necessary) | 75/55 or less

Earlier Event: October 8
181008
Later Event: October 10
181010