WOD Thu Oct 4

Mobility & Warm-up: Coach’s Choice

Recovery WOD:

Alternating EMOM x 32 (8 Rounds Each)

4-6 Strict Weighted CTB Pull-Ups

4-6 Strict Dips / Push-Ups

8-12 Box Step-Ups (4-6 per side, all on one side then switch)

8-12 Behind The Neck Strict Presses @ 45/35

CompTrain

Squat Clean 
Minutes 1-2-3: 3 Squat Cleans (64-67-70%)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (74-77-80%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (84-86-88%)
Minutes 12-13-14: 1 Squat Clean (84-86-88%)