WED - 10.30.2019

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CROSSFIT

- Skill -

Turkish Get Ups - 8 Min EMOM
1 Turkish Get Up Per Min

-Alt Arms Each Min-

- Strength -

Seated Single Arm Dumbbell Shoulder Press
3 x 8 (each arm)

Inverted Row
3 x 8

-Super Set-

- WOD -

13 Min AMRAP
Buy In - 150 Double Unders
12 Shoulder 2 Overhead
10 Kettlebell Box Step-Ups
12 Russian Kettlebell Swings
10 Box Jumps

L1: Unbroken DUs, 135/95, 24"/20", White/Yellow
L2: DUs, 95/65, 24"/20", Green/Blue
L3: 75 DUs or 300 Singles, 75/55, 24"/20", Yellow/Red-Blue
L4: Singles, 45/35, 20"/16", Blue/Red

BOOTCAMP

- Skill -

Dumbbell Snatch

Build to a 1RM Dumbbell Snatch per arm (5 min cap)

- WOD -

5 Rounds - 3 Min AMRAP/1 Min Rest
20 Hang Dumbbell Snatches
15 Plate Hop Burpees
10 Plate Ground 2 Overhead
50 Singles

-Pick Up Where Left Off-