Wednesday

FYI to anyone interested. It is a one day sale. 

WOD for 10/30/19

Complete 3 sets of: •15 Standing Pallof Press (each side) •40 second Russian twists •30-60 second Hollow Hold 

Score A: •Complete 1 Power Snatch every minute on the minute for 8-minutes working up to a 1RM for the day. Then, rest 2-minutes (set up the bar for the next lift and rest) Score B: •Complete 1 Hang Power Clean every minute on the minute working up to a 1RM for the day. **The goal is to only count the solid and good reps. If your feet land too wide, with the elbows soft or low, or get pushed into a squat, they should not count to your total or your 1RM attempts.** 

Complete as many rounds as possible in 6-minutes: •8 American Kettlebell Swings #53/70 (M50+ 35/53) •10 Burpee Box Jumps 20"/24" 

Extra Credit after class:

3sets of: •8 Barbell Rollouts (hold the out for 2-3 seconds) https://www.youtube.com/watch?v=8LSHv6exX0I •8-10 Dumbbell Incline Bench Press (neutral grip with a challenging to heavy weight) 

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