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"Constantly varied functional movements performed at high intensity over broad time and modal domains." -- Greg Glassman

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WOD, Oct 17

WARM-UP
200 meter Run
Walking Lunges
Toe Touches
Russian Kicks
Bear Crawls
12 Glute Raises
12 Squats
12 Iron Cross
12 SCORPIONS
12 Squats
200 meter Run

INTRO SKILL WORK
– PVC Snatch Progression
– Snatch: 5set x 3rep

WOD REHEARSAL
1 Round
100m Run
1 Pwr Clean, 10 Double-Unders
2 Pwr Clean, 10 Double-Unders
3 Pwr Clean, 10 Double-Unders

WOD
181007D
40 Min AMRAP of:
4 Rounds – On a 10 Min Running Clock:
800m Run, then:
Ascending Ladder
1 Pwr Clean, #155/105, 30 Double-Unders
2 Pwr Clean, 30 DU
3 Pwr Clean, 30 DU
(Continue to add (1) Pwr Clean per round)
[Score = Total Rounds + Reps of Pwr Cln & DU Completed)

OLY WK10 DAY3
WORKOUT
Snatch – 70%x2, 75%x2, 80%x2, 85%x1, 90%x1
Snatch Pull – 105%x2x3
Back Squat (pause first rep 3 sec) – 70%x3x3

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