WOD: Friday, October 11th, 2019

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Samson Stretch – 1 Minute per side

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Strength: Snatch (12 – 15 Minutes)  

  • 5 sets x 3 Reps @55-60% of 1-Rep Max

*Last day of our deload week, retest week next week!

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Workout: 3 Rounds (1 Minute Stations / :15s transition)

  • Station 1: Max Wall Balls (20/14)
  • Station 2: Max DB/KB Hang Clean and Jerks (50/35)(24k/16k)
  • Station 3: Max Switches
  • Station 4: Max Calorie Row/Bike/Runner
  • Station 5: Rest

*Score is an accumulation across all stations, start back at “0” every new round

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Cardio Option: 3 Rounds (1 Minute stations / :15s transition)

  • Station 1: Max Wall Balls (20/14)
  • Station 2: American KB Swings (24k/16k)
  • Station 3: Max Switches
  • Station 4: Max Calorie Row/Bike/Runner
  • Station 5: Rest

*Score is an accumulation across all stations, start back at “0” every new round

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Skill Work: Open Prep

  • Work on any of the movements that you are nervous about for 20.1

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Core: 5 Rounds

  • 15 GHD Sit Ups
  • 15 GHD Back Extensions