WOD Wed Oct 30

Skill

On the 2:00 x 5 Sets:
9 Overhead/Front Squats @ 115/85
6 CTB Pull-Ups
1-3 Bar Muscle-Ups / 6 Push-ups

Work

3 Rounds:
AMRAP 4:
30 Shuttle Runs (max 90s)
15/12 Calorie Bike
Max Calorie Row

Rest 4 Minutes Between Rounds

CompTrain

30 Snatches @ 55/42

30 CJs @ 55/42

7am Class

T2B Circuit: 1min/station x3 (18mins)

1) hanging lat push down 2) med ball T2B drill 3) banded T2B kip swing 4) leg lowers 5) pike/straddle leg taps 6) Toes to rings

Plate work: 45 sec on, 20 sec off then 35 sec on, 15 sec off then 20 sec on, 8 sec off (15mins)

1) burpee + 4-way jump 2) thruster 3) ground to OH 4) quick feet 5) bent over row 6) plank step overs