Tuesday- October 17th

*Weekly Warm-Up: 10 min. Cap

A. (EVERYONE) E2MOM, for 16 minutes (2 sets of each) of:

Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011

Station 2 – Banded Good Mornings x 20 reps @ 2011

Station 3 – Supine Ring Row x 10-12 reps @ 3111

Station 4 – Bottom’s Up Kettlebell Carry x 100-feet each arm

B. Healthy Habits WOD #3

Four rounds for time of: Run 400 Meters 15 Kettlebell Swings (50/35) 15 Wall Balls (20/14) Rest 1 minute

C. Cool-Down:

2 Rounds NFT (NOT FOR TIME):

*SLOW 100m jog

*Hip Opener Leg Swings x 10 each way

*3 Touches x 5

*Hugger/Skiers x 10 each

Stretch/Roll out for 60 seconds each

*Deltoids

*Lats

*Hips

(Optional) Additional Strength Cycle (to be performed before A. or after C.)

Every 2 minutes, for 16 minutes (8 sets) of: 2 Snatch Lift-Offs + Snatch

Perform a pull from the floor to mid-patella and pause for 1-2 seconds at that position, then return the barbell to the floor, repeat, then snatch.

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