9 October 2017

ANNOUNCEMENTS:

October 14th - Swim Wod
October 27th - HASH Wod
October 29th - Captain Jack Pirate Run 8k

Monday October 9th, 2017

STRENGTH:
10:00 EMOM
3 Power Snatch + 3 Overhead Squats + 3 Behind the Neck Push Press (155/95#)

WOD:
3 Rounds for Time
40 Calorie Row
20 Toes to Bar
10 Hang Power Snatches (115/85#)

ACCESSORY:
4 Rounds of:
- Single Arm Overhead Dumbbell Walking Lunge 20ft + Squat 10 reps
*Complete the 20ft of lunging, then complete 10 OH Squats before dropping DB*
- Barbell Front Rack Walking Lunge 20ft
- 10 V-Ups


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