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Workout of the Day

Tues, Oct 17th

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Great to get a bunch of athletes though the box again today.  Great work on the squat/row duo and big efforts on that WOD.  Had a bunch 50’s and some 60’s throughout the day.  We have a full class for our gymnastics workshop on Thrusday eve with Ally.  Great to see so many of you jump on board for the evening.  Back at it again tomorrow
A) 2 Min Assault/row
20 sec rotation for 3 min of these movements
Overhead light Kettlebell walk (right)
Overhead light Kettlebell walk (left)
Mountain Climbers
1 Min Jog
B) 8 Min Technique work Back Rack Split Jerk
then
8 Min Technique Work Regular Split Jerk (no fails focus on catching low and pushing yourself under bar)
C) “The Flat Tire”
12 Min AMRAP
Sprint Street—–>river
35 Double Unders
6 Power Snatch 135/85
3 Ring Muscle Ups (scale to 3 bar muscle Ups or 3 Chest to bar Pull-ups(kip or ring rows)+ 3 Ring Dips