Monday's WODs...

October 3, 2016

Another fun week coming right up! Don't forget to check in for charity! #breastcancerawareness and let's get some scores on the board for our October challenge - MAX STATIONARY HANDSTAND HOLD!

 

Here are your Monday WODs...

 

Monday Oct. 3, 2016

 

CrossFit (6am/7am/10am/12:15pm/5:30pm)

 

Strength:

Power Snatch

6 x 2r @ 80%

 

Assistance:

3 x 5r Snatch Push Press + OHS

3 x 3r Tall Snatch (https://www.youtube.com/watch?v=dCiugtIWFrU)

 

 

WOD:

 

3 RFT:

21 Calorie Row (or 400m Run/1K bike if rowers are taken)

15 OTB Burpees

9 Squat Snatches 95/135

 

Endurance WOD (6:30pm)

 

500-400-300-200-100

Meters of Rowing

 

100-80-60-40-20

Mountain Climbers

 

50-40-30-20-10:

Backwards Unders

 

25-20-15-10-5

Wall Balls 14/20

 

 

On-Ramp (7:30pm)

 

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