Thursday- October 12th

Weekly Warm-Up

*PVC Warm-UP

*10 Jumping Squats

*Butt Kickers

*Floor Touches

*10 Burpees

*Quad Pulls

*Samson Lunges

*10 Jumping Jacks

*3 Touches

*Bear Crawl

*Huggers/Skiers (swing arms)

A. Strength/Skill

General Fitness:

Three sets of: *Front Squat x 8-10 reps @ 3011 Rest 60 seconds *Strict Pull-Ups x 5-7 reps @ 2111 Rest 60 seconds *Kettlebell Windmills x 5 reps each side Rest 60 seconds

Performance:

Three sets of: *Front Squat x 5 reps (find today’s 5-RM) Rest 3 minutes

B. WOD

For time: 30 Pull-Ups 20 Box Jumps (24″/20″)

10 Snatch (135/95 lbs) (GF: 10 HEAVY Goblet Squats)

20 Box Jumps (24″/20″) 30 Pull-Ups

C. Cool-Down:

Stretch/Roll out for 60 seconds each

*Hamstrings

*Lats

*Quads

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