WOD 19OCT2017

Fitness
A: 6 sets of,
4 Weighted Strict Pull Up
Then,
1 set of Max Effort Strict Pull Up @ Body Weight

B: For time,
50/35 Cal Row
40 KB Swing (24/16)
30 Burpee Box Jump Over (24/20″)
20 KB Single Arm Thrusters (24/16), 10/side


Performance
A: 6 sets of,
4 Weighted Strict Chest To Bar
1 set of Max Effort strict Chest To Bar Pull-up @ Body Weight

B: For time,
50/35 Cal Row
40 KB Swing (28/20)
30 Burpee Box Jump Over (24/20″)
20 KB Single Arm Thrusters (28/20), 10/side


Coach
AM – Daniel
PM – Edmund


October Focus
De-load Week
Fixing Imbalance
Medium Volume for Advanced Gymnastics Movement
Max Out on Squats, Clean+Jerk, Press
New Strength Cycle(s)

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